Exercise library
Barbell Curl
The barbell curl is a straightforward isolation exercise for building bigger, stronger biceps.
BarbellArmsBeginner
- Equipment
- Barbell
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3 sets of 10–15 reps.
- Muscles worked
- BicepsForearms
How to do it
- 1Stand tall holding the bar with an underhand grip, hands about shoulder-width apart.
- 2Keep your elbows tucked close to your sides and your upper arms still.
- 3Curl the bar up toward your shoulders by bending only at the elbows.
- 4Squeeze your biceps at the top without swinging.
- 5Lower the bar slowly back to the start and repeat.
Tips & tricks
- Control the lowering phase — that is where much of the growth happens.
- Keep your wrists straight and neutral to protect the joint.
- Use a weight you can curl without leaning back.
Common mistakes
- Swinging your torso to heave the bar up.
- Letting your elbows drift forward as you curl.
- Only doing half reps instead of a full range.
