Biceps · Barbell
Barbell Curl
The barbell curl is a classic isolation exercise designed to build strength and size in the biceps brachii and forearms. It suits lifters of all experience levels and typically fits into the middle or end of a pull or arm-focused session.
How to do it
- Stand up straight with your feet shoulder-width apart, holding a barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso, and your upper arms stationary throughout the exercise.
- Inhale and brace your core. As you exhale, curl the barbell up towards your shoulders by bending your elbows and contracting your biceps.
- Lift the barbell until your biceps are fully contracted, and the bar is at shoulder level.
- Inhale as you slowly lower the barbell back to the starting position in a controlled manner.
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Common mistakes
- Swinging the torso to generate momentum takes tension off the biceps and places unnecessary strain on the lower back.
- Drifting the elbows forward during the lift shifts the workload from the biceps onto the front deltoids.
- Failing to fully extend the arms at the bottom reduces the active range of motion and limits muscle stretch.
- Hyperextending the wrists backward places excessive mechanical stress on the wrist joints.
Tips
- Keep your elbows pinned close to your ribs to isolate the biceps throughout the entire repetition.
- Switch to an EZ-curl bar if a straight barbell causes discomfort in your wrists or elbows.
- Lower the barbell under strict control for two to three seconds to maximize tension during the eccentric phase.
Sets and reps
For muscle growth, perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest. For muscular endurance, use lighter loads for 12 to 15 reps with 45 to 60 seconds of recovery between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What should you do if your wrists hurt while curling a straight barbell?
Switching to an EZ-curl bar or dumbbells allows your hands to sit at a more natural semi-supinated angle. If joint pain persists, stop the movement and consult a healthcare professional.
Is the barbell curl better than dumbbell curls for arm growth?
The barbell allows for heavier loading and greater overall tension, which makes it ideal for progressive overload. Dumbbells provide a freer path of motion and help balance out strength asymmetries between arms.
