Arms · Biceps · Barbell
Barbell Curl
The barbell curl is curling a straight bar from the thighs to the shoulders with the elbows at the sides. It is the classic biceps exercise and the one that lets you use the most weight on the biceps.
How to
Barbell- 1 Bar at the thighs, shoulder-width grip.
- 2 Curl to the shoulders, elbows fixed.
- 3 Lower slowly to full extension.
Tips
- Keep the elbows pinned at the sides; they may drift forward a little at the top, no more.
- Lower in two to three seconds; the lowering half builds as much as the lift.
- If the wrists hurt on a straight bar, switch to the EZ-bar curl.
Common mistakes
- Swinging the hips to start the rep.
- Stopping short of straight arms at the bottom.
- Leaning back at the top to rest.
Muscles worked
Main
- Biceps
Also working
- Brachialis
- Forearms
Breathing and bracing
Breathe out as you curl, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 1.5–2 min rest
- Where it fits
- First arm exercise of the session
Setup
- 1 Stand with the feet hip-width and hold the bar with an underhand grip at shoulder-width.
- 2 Let the bar hang at the thighs with straight arms.
- 3 Pin the elbows to the sides and brace the abs.
Technique in detail
- Curl the bar up in an arc toward the shoulders.
- Keep the elbows at the sides; let them move forward only slightly at the top.
- Squeeze the biceps at the top without leaning back.
- Lower slowly to fully straight arms.
In these plans
- PPL · 3 DAY · Pull
- PPL · 6 DAY · Pull A
- UPPER / LOWER · 2 DAY · Upper
- UPPER / LOWER · 4 DAY · Upper A
- BRO SPLIT · 5 DAY · Arms
Variations and alternatives
Questions
Is a little body swing okay?
A little on the last one or two reps is fine for experienced lifters. If every rep needs it, the weight is too heavy.
Straight bar or EZ bar?
The straight bar works the biceps slightly more; the EZ bar is easier on the wrists. Use the one that feels better.
Wide or close grip?
Shoulder-width is standard. A wider grip slightly favours the short head of the biceps, a closer one the long head.
Log it in Volu(me)
Add Barbell Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.