How to Do the Barbell Bicep Curl
The barbell bicep curl is the classic mass builder for the front of your arms. It lets you load both arms heavy with a simple, repeatable movement, and suits lifters at every level.
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Muscles worked
Primary
- Biceps
Secondary
- Forearms
How to do the Barbell Bicep Curl
- 1
Stand holding a barbell with an underhand grip, hands about shoulder width apart.
- 2
Let the bar hang at arm's length against your thighs.
- 3
Pin your elbows to your sides and brace your core.
- 4
Curl the bar up toward your shoulders without moving your elbows forward.
- 5
Squeeze your biceps at the top.
- 6
Lower the bar slowly until your arms are straight.
- 7
Keep your torso still for the entire set.
Form cues to remember
- Elbows pinned to your sides
- Don't swing your hips
- Squeeze at the top
- Lower for two to three seconds
Barbell Bicep Curl video tutorial
Common mistakes
Swinging the body
Lighten the weight and stand with your back against a wall if needed.
Letting the elbows drift forward
Keep them at your sides.
Cutting the bottom short
Fully straighten your arms on every rep.
Gripping too wide
Keep your hands about shoulder width.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps, 2 min rest |
| Endurance | 2–3 sets of 15–20 reps, 45 sec rest |
A straight bar can strain the wrists, so use an EZ-bar if you feel discomfort. Don't use so much weight that you lean back with your lower back.
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Barbell Bicep Curl FAQ
Barbell curl or dumbbell curl?
The barbell lets you load both arms heavily, while dumbbells allow each arm to move freely and rotate the wrist. Many lifters use both.
How heavy should I curl?
Choose a weight that lets you do 8–12 clean reps without swinging. Heavier is only useful if your form holds.
Why do my wrists hurt on straight bar curls?
The straight bar holds your wrists in a fixed supinated position. An EZ-bar or dumbbells let your wrists angle more comfortably.
