Barbell Curl
- Beginner
- Gym
The barbell curl is done standing, holding a straight bar with an underhand, shoulder-width grip and your elbows pinned to your sides. It isolates the biceps through elbow flexion alone, with no help from the shoulders or back. Beginners use it in the gym for weight and reps, as a main lift or a finisher after bigger pressing and pulling work.
- Muscles
- Biceps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Stand tall holding the bar with an underhand, shoulder-width grip.
- Pin your elbows to your sides.
- Curl the bar to shoulder height without swinging.
- Lower slowly until your arms are fully straight.
Form cues
- Keep your torso still and avoid leaning back.
- Exhale as you curl the bar up.
- Squeeze your biceps hard at the top.
Common mistakes
- Body swings to heave the bar up. Slow down and curl using only your arms.
- Wrists cock back to help the lift. Keep your wrists straight and locked.
- Shoulders roll forward during the curl. Keep your shoulders back and chest tall.
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