Strength Training · Bodybuilding
Fixed Barbell Curl
The fixed barbell curl is a standing biceps exercise using a preloaded straight bar. You bend your elbows to lift the bar while keeping your body still.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Grasp the racked bar with an underhand grip about shoulder-width apart.
- Lift the bar clear of its rack with both hands.
- Stand 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 ribs over your hips.
- Let your shoulders stay relaxed.
- Breathe out as you lift.
Common mistakes
- Swinging the bar upUse a lighter bar so you can lift without rocking your torso or driving through your legs.
- Pushing your elbows forwardKeep your upper arms beside your torso, ending the lift before your elbows travel forward.
- Bending your wrists backKeep your knuckles aligned with your forearms throughout the curl.
Safety
Excessive load or a forced straight-bar grip can irritate your wrists and elbows. An unsecured bar can fall while you return it to the rack.
- Start with a light warm-up set before choosing your working bar.
- Stop the set if you feel sharp pain in your wrists or elbows.
- Return the bar gently to its designated rack supports, checking that both ends are seated before releasing it.
If the straight-bar grip causes wrist or elbow discomfort, try an EZ-bar curl with a comfortable grip or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Fixed Straight Barbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Choose a fixed weight that leaves you able to perform about two more controlled reps at the end of each set.