Barbell Curl

Description

The barbell curl is the most popular bicep exercise in all of strength training. Standing with a barbell held at arm's length, you curl the bar up to shoulder height by bending only at the elbows. The barbell allows heavier loading than dumbbells and forces both arms to work together, making it the foundational mass-building exercise for the biceps brachii.

Muscle Group

Biceps, Upper Arms

Equipment Required

Barbell

Barbell Curl Instructions

Stand tall with feet hip-width apart, holding a barbell with an underhand (supinated) grip just outside shoulder-width. Wrap your thumbs around the bar.
Let the bar hang at arm’s length in front of your thighs. Pull your shoulders back and brace your core.
Pin your elbows against your sides. They should not move forward or backward during the lift.
Curl the bar up by bending only at the elbows, contracting your biceps hard. Keep your wrists straight (not bent back).
Continue until the bar reaches shoulder height. Squeeze your biceps for one second at the top.
Lower the bar under control back to the start position over a count of two seconds. Fully extend your arms at the bottom.
Do not swing your torso, lean back, or use momentum. Strict form is what builds bicep size.
Repeat for the desired number of reps. Use an EZ bar instead if a straight barbell bothers your wrists.