About this exercise
Barbell curls are a classic exercise for building strength and size in the biceps, as well as improving the overall shape of your upper arm.
Barbell curl
Step by step instructions, muscle activation and variants for the Barbell curl.
MediumBiceps
How to Perform
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) and hands spaced slightly wider than shoulder-width apart.
- Keep your elbows close to your torso and your back straight throughout the exercise.
- Curl the barbell upward by bending your elbows, bringing the bar towards your shoulders.
- Squeeze your biceps at the top of the movement.
- Slowly lower the barbell back to the starting position, fully extending your arms.
- Repeat the movement, maintaining control and proper form throughout.
Muscle Activation
Primary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Barbell curl
The Barbell 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.