Barbell Biceps Curl

The barbell biceps curl is a isolation pull movement that primarily builds the Biceps, with help from the forearms.

LevelBeginner
TypeIsolation / Pull
GearBarbell
XP Yield+250

How to perform it

  1. Stand holding a barbell with a shoulder-width underhand grip, arms extended.
  2. Keep your elbows pinned to your sides and curl the bar up toward your shoulders.
  3. Squeeze the biceps at the top without swinging the elbows forward.
  4. Lower under control to a full stretch at the bottom.

Common mistakes

  • Swinging the hips and using the lower back to heave the bar.
  • Letting the elbows drift forward, turning it into a front raise.
  • Cutting the bottom range short and never fully extending.

Sets & reps

3-4 sets of 8-12 reps.

Variations

  • EZ-Bar Curl
  • Dumbbell Curl
  • Preacher Curl

Recommended gear

ez curl bar adjustable dumbbells — read review

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