At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Elbow flexion |
| Primary muscle | Biceps |
| Also works | Brachialis, Forearm Flexors |
The movement, step by step.
- Stand tall with an underhand grip on the bar, hands around shoulder-width, and arms hanging in front of the thighs.
- Set your ribs over your pelvis and keep elbows near your sides with wrists in line with the forearms.
- Bend the elbows to lift the bar toward the lower chest, stopping before the shoulders have to swing forward.
- Lower slowly until the elbows are almost straight, keeping tension through the hands and arms.
Technique cues
- Keep the upper arms quiet.
- Let the elbows open fully within your comfortable range.
- Choose a grip your wrists tolerate; an EZ bar is an option.
Common mistakes
- Rocking backward to throw the bar upward.
- Bending the wrists sharply to finish the curl.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Biceps Curl — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Barbell - Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.