Strength Training · Bodybuilding
Barbell Curl
The barbell curl is a standing arm exercise that trains your biceps by bending your elbows to lift a straight bar toward your shoulders.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Grasp the bar with your palms facing forward, hands about shoulder-width apart.
- Stand tall with your feet hip-width apart, holding the bar in front of your thighs.
- Curl the bar toward your shoulders by bending your elbows.
- Lower the bar under control until your arms are straight.
Form cues
- Keep your wrists straight.
- Let your shoulders stay relaxed.
- Keep your whole foot planted.
Common mistakes
- Swinging your bodyReduce the weight until you can lift without driving your hips forward or leaning back.
- Pushing your elbows forwardKeep your upper arms close to your sides rather than lifting your elbows to finish the curl.
- Cutting the curl shortUse your full comfortable elbow range instead of repeatedly curling through only the middle of the movement.
Safety
Excessive weight or a sudden drop into straight elbows can strain your elbow tendons. A straight bar's fixed grip can also irritate your wrists if the palm-forward position is uncomfortable.
- Load both ends evenly and secure the plates with collars.
- Start with a light practice set before adding weight.
- Stop the set if you feel sharp pain in your wrists or elbows.
- Use a hip hinge with bent knees when placing the bar on the floor.
If a straight bar causes wrist or elbow discomfort, try an EZ-bar or dumbbell curl with a comfortable grip, or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more clean repetitions at the end of each set.