Animated GIF · Available via API
gif_boxBarbell Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
isolation
Cal/min
7.3
Force
pull
Barbell Curl is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale as you slowly begin to lower the bar back to the starting position.
Repeat for the desired number of repetitions.
grid_view More Upper Arms Exercises
warning Common Mistakes
Swinging the Torso (Cheating)
Using a back-swing to initiate the curl recruits the lower back and anterior deltoids, reducing the load on the biceps. Keep your elbows pinned at your sides, your torso upright and still, and initiate every rep from a dead hang with a deliberate bicep contraction.
Incomplete Range of Motion
Not fully extending the arms at the bottom and not supinating fully at the top both reduce bicep stretch and peak contraction. Lower the bar until the elbows are nearly straight each rep and actively rotate the pinkies outward at the top to achieve full supination.
Letting the Elbows Drift Forward
Allowing the elbows to creep forward shortens the effective range of motion and shifts work to the anterior delts. Keep the elbows fixed slightly behind the torso throughout the curl to maintain tension on the long head of the biceps.
shuffle Variations & Progressions
EZ-Bar Curl
The angled grip reduces strain on the wrists and forearms while still effectively targeting the biceps. A good option for those with wrist discomfort on the straight bar.
Preacher Curl
Performed with the upper arm resting on a preacher bench, this variation eliminates body swing and isolates the biceps strictly. Particularly effective at training the lower portion of the bicep near the elbow.
Reverse-Grip Curl
Using an overhand grip shifts the primary load to the brachialis and brachioradialis, building overall arm thickness and forearm strength. A useful complement to standard bicep training.
Drag Curl
Instead of curling in an arc, you drag the bar up the body while pulling the elbows back. This keeps tension on the long head throughout and eliminates the deltoid contribution at the start.
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