Barbell Biceps Curl
Elbow flexion, barbell, biceps
The barbell biceps curl lifts a bar from the thighs to the shoulders by bending only at the elbows. It trains the biceps, with the forearms working to grip. It suits anyone who wants stronger, fuller arms and is easy to learn.
Setting up
- Stand tall with the feet hip width apart and the knees soft.
- Hold the barbell with an underhand grip, hands about shoulder width apart, arms straight and the bar against the thighs.
- Choose a weight you can curl ten times without leaning back.
How to do a barbell biceps curl
- Brace the belly and pull the shoulders down and back.
- Curl the bar up in an arc by bending the elbows, keeping the upper arms at your sides.
- Stop when the bar is near the shoulders, without letting the elbows move forward.
- Squeeze the biceps for a moment at the top.
- Lower the bar slowly until the arms are straight again.
Breathing. Breathe out as you curl the bar up and breathe in as you lower it.
Muscles worked
- Mainly
- Biceps
- Also
- Forearms
Common mistakes
- Swinging the bar up with the hips. Momentum does the work then, so lighten the bar and keep the body still from the shoulders down.
- Elbows drifting forward at the top. That shifts the load to the front of the shoulders, so keep the upper arms pinned to the sides.
- Dropping the bar fast on the way down. The lowering builds as much as the lifting, so take about two seconds to straighten the arms.
Guide
Guide
Guide
Guide