About this exercise
A foundational barbell exercise that targets the biceps through a full range of elbow flexion. Using a straight bar allows you to load both arms simultaneously and progressively overload the biceps for strength and size gains.
Bar Curl
Step by step instructions, muscle activation and variants for the Bar Curl.
EasyBiceps
How to Perform
- Stand with feet shoulder-width apart and hold a barbell with an underhand (supinated) grip at hip width
- Keep your chest up, shoulders back, and upper arms pinned against your sides
- Curl the bar upward toward your upper chest by flexing both elbows
- Squeeze your biceps firmly at the top of the movement
- Slowly lower the bar back to the starting position in a controlled manner
- Avoid swinging the torso or allowing the elbows to drift forward
- Repeat for the prescribed number of reps
Muscle Activation
Primary
Biceps
Secondary
Inner forearm
Common Mistakes
Common mistakes content is coming soon.
About the Bar Curl
The Bar Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.