Barbell Curl
The barbell curl is the foundational exercise for biceps brachii development.
Updated
Barbell Curl
The barbell curl is the foundational exercise for biceps brachii development.
Muscles Involved
- Biceps brachii : primary target, elbow flexor
- Brachialis : assists flexion
- Brachioradialis : stabilizes the forearm
Step-by-Step Instructions
Step 1 — Position
Standing, bar in supinated grip, arms at sides. Elbows pinned to torso.
Step 2 — Ascent
Flex elbows bringing bar toward shoulders. Elbows fixed.
Step 3 — Contraction
Contract hard at top, squeeze biceps 1 second.
Step 4 — Descent
Lower controlled over 2-3 seconds, do not fully release.
Sets and Reps
4 sets of 8-12 reps. Rest 60 seconds.
Common Mistakes
- Body swinging : strict movement, no momentum
- Elbows moving forward : keep them pinned to torso
- Partial range : lower almost completely
Safety Tips
Use an EZ bar if the straight bar causes wrist pain. Do not load too heavy at the expense of technique.
Variations
- EZ bar curl : more comfortable for wrists
- 21s curl : 7 bottom, 7 top, 7 full
- Wide/narrow curl : head emphasis variation
Who Is This Exercise For?
All levels. Essential foundational biceps exercise.