Strength · Recomp guide

Barbell Curl

The barbell curl is a beginner strength exercise for your biceps, using barbell.

Main muscles
Biceps
Also works
Forearms
Equipment
Barbell
Level
Beginner
Barbell Curl, starting position
Start
Barbell Curl, end position
Finish

Setup

Stand tall holding a barbell with an underhand grip, hands about shoulder-width.

How to do it

  1. Pin your elbows to your sides.
  2. Curl the bar up towards your shoulders.
  3. Squeeze at the top.
  4. Lower all the way down slowly.

Coaching cues

  • Elbows stay put.
  • Full range, straight arms at the bottom.

Common mistakes

  • Leaning back to swing the bar up.
  • Elbows drifting forward.

Alternatives to the barbell curl

Preacher Curl Barbell Reverse Barbell Curl Barbell Band curl Resistance bands Cable curl Cable stack Drag Curl Barbell Dumbbell curl Dumbbells