Barbell Bicep Curl

How to Perform the Barbell Bicep Curl

1. Stand upright with your feet shoulder-width apart and grasp a barbell with an underhand (supinated) grip, hands slightly wider than shoulder-width.
2. Let the bar hang at arm's length in front of your thighs with your elbows tucked close to your sides.
3. Brace your core and keep your upper arms stationary throughout the movement.
4. Curl the bar upward in a smooth arc by contracting your biceps, keeping your wrists straight.
5. Continue curling until the bar reaches shoulder level and your biceps are fully contracted.
6. Squeeze your biceps hard at the top for a one-second count.
7. Lower the bar back down in a controlled manner, taking about two seconds on the descent, until your arms are fully extended.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Allows heavier loading than dumbbell curls for maximum bicep overload
• ✓Builds overall bicep size by targeting both the long and short heads
• ✓Simple movement pattern that is easy to learn and progress on
• ✓Directly improves pulling strength for exercises like rows and pull-ups

Pro Tips

• ●Use an EZ curl bar if straight bar curls cause wrist pain.
• ●Slow down the eccentric (lowering) phase to 2-3 seconds for greater muscle growth.
• ●Avoid leaning back at the top — this shifts the load off your biceps and onto your lower back.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the barbell bicep curl in workout programs and training advice.