Barbell Curl
The staple biceps builder. Both arms work together on a straight bar, allowing heavier loads and steady progress.
Muscle activation
- Biceps75%
- Forearms25%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand tall holding a barbell with an underhand grip about shoulder width.
2. Mid-rep
Bring the bar to about shoulder height and squeeze the biceps.
3. End of the movement
Lower slowly to full arm extension.
4. Common mistake
Swinging the torso to lift the bar
Ways to do it
Biceps curl on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Stand tall holding a barbell with an underhand grip about shoulder width.
- 2Let the bar hang at arm's length against your thighs.
- 3Pin your elbows at your sides and brace your abs.
Execution
- 1Curl the bar up by bending at the elbows, keeping the upper arms still.
- 2Bring the bar to about shoulder height and squeeze the biceps.
- 3Lower slowly to full arm extension.
- 4Keep your torso upright with no swinging.
Breathing
Exhale as you curl, inhale as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Biceps
Secondary
Forearms
Key form cues
- Elbows pinned
- Stand tall
- Squeeze at the top
- Full stretch at the bottom
Common mistakes
Swinging the torso to lift the bar
Brace and reduce the load until the upper body stays still.
Elbows drifting forward at the top
Keep elbows at your sides and stop when the forearm is near vertical.
Cutting the bottom range short
Lower to full extension on every rep.
Range of motion
From arms fully extended to the bar at about shoulder height with the elbows still at your sides.
Variations
Easier
Dumbbell curl
Harder
Barbell curl with a 3 s eccentric
At home
Band curl
Machine / cable
Cable curl