Barbell curl
The barbell curl trains the biceps by bending both elbows against one bar. Because both arms share the bar, it is a simple way to load both sides together.
- Beginner
- Isolation
- Barbell + Weight plates
- biceps
Left: start position. Right: end position. Orange: the muscles that work.
How to do the barbell curl
- Stand tall with your feet hip-width apart. Hold the bar at shoulder width with your palms facing forward.
- Let the bar hang at arm's length against your thighs. Pull your shoulders back and brace your abs.Breathe
- Keep your elbows at your sides and your torso still for the whole set.
- Curl the bar up in an arc toward your upper chest. Only your forearms move.
- Squeeze your biceps for a moment at the top without letting your elbows drift forward.
- Lower the bar slowly until your arms are straight again.
Breathing. Breathe out as you curl the bar up and breathe in as you lower it. Keep your abs tight so your torso does not sway.
Tips
- If a straight bar hurts your wrists, try an EZ bar. Its angled grip is easier on many people's wrists.
- Start each rep from a dead stop at the bottom. This makes it harder to cheat with a swing.
Muscles worked
The barbell curl works mainly the biceps.
- Biceps (main muscle)
- Forearms (also works)
| Muscle | Role |
|---|---|
| Biceps | Main mover. The biceps bend the elbow and keep the palms turned up. The brachialis under them also bends the elbow. |
| Forearms (also works) | The brachioradialis helps to bend the elbow, and the grip muscles hold the bar in your hands. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 2 | 12-15 reps | 60 s |
| Build muscle | 3 | 10-15 reps | 60 s |
| Get stronger | 3 | 8-10 reps | 90 s |
| General fitness | 2 | 12-15 reps | 60 s |
| Fat loss (with more daily activity) | 2 | 15-20 reps | 45 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
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Swinging the torso
Why it matters: Momentum from the hips lifts the bar, so the biceps miss the hardest part of the rep.
Fix: Use a weight you can curl with a still torso. Stand with your back against a wall to check.
-
Elbows moving forward
Why it matters: The front of the shoulder joins the lift and the tension on the biceps drops at the top.
Fix: Pin your elbows to your sides and stop the curl when the bar reaches your upper chest.
-
Dropping the bar on the way down
Why it matters: You lose the lowering phase, which is half of the work in each rep.
Fix: Take about as long to lower the bar as you took to lift it.
-
Stopping short of straight arms
Why it matters: Half reps cut the range in which the biceps are under stretch.
Fix: Lower until your arms are straight at the bottom of every rep.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Cable curl
Full guide coming soon
Band biceps curl
Full guide coming soon
Suspension trainer biceps curl
Full guide coming soon
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Bicep Curl (Dumbbell)
Same movement pattern
Cable curl
Same movement pattern
Full guide coming soon
Preacher Curl (EZ Bar)
Same movement pattern
Hammer Curl (Dumbbell)
Same movement pattern
Band biceps curl
Same movement pattern
Full guide coming soon
Suspension trainer biceps curl
Same movement pattern
Full guide coming soon
What you need
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Take care if
This exercise loads the elbow and wrist. If your elbow hurts, stop. Options that do not load the elbow in the same way: Dumbbell hammer curl, Band biceps curl. For pain that does not go away, see a doctor or a physiotherapist.
If your elbow or wrist hurts, stop. Try an EZ bar or dumbbells with your palms facing in.
Questions
Barbell curl or dumbbell curl?
Both train the biceps. In an EMG study, the straight bar and the EZ bar gave higher biceps activity than the dumbbell curl in parts of the rep. EMG activity does not prove more growth, so use the version you can do well and often.
Straight bar or EZ bar?
The same study found only small differences in muscle activity between the straight bar and the EZ bar. The authors said the choice is a matter of comfort, so pick the bar that feels better in your wrists.
Should I use a full range of motion?
Yes. In a training study on the elbow flexors, full-range training gave larger strength gains than partial-range training. Muscle size went up in both groups.
What muscles does the barbell curl work?
It works mainly the biceps and the brachialis under them. The brachioradialis in the forearm helps, and your grip works to hold the bar.