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BicepsBeginner

Barbell Curl

How to do it

  1. 1

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

  2. 2

    Keep your elbows pinned at your sides.

  3. 3

    Curl the bar toward your shoulders by bending the elbows.

  4. 4

    Lower slowly until your arms are fully straight.

Common mistakes

  • Swinging the hips to move the bar.
  • Letting the elbows drift forward at the top.

Tips

  • Control the lowering phase for 2–3 seconds.
  • If your wrists complain, use an EZ bar.

Alternatives

Dumbbell Curl

EZ-Bar Curl

Hammer Curl

Cable Curl

Incline Dumbbell Curl

EZ-Bar Preacher Curl

More biceps exercises

Resistance Band Curl

Chin-Up

Concentration Curl

Workout plans

Arm Workout (Biceps & Triceps)

Curls and triceps extensions in different positions to train every head of the arm muscles.

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Useful for this

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