Barbell Curl

Muscle Groups Involved

Biceps - Primary
Erectors - Secondary

Highlights

Keep your shoulders pinned down and back during the whole movement.
Bring your elbows 1-2 inches forwards as compared to how they hang naturally.
Narrow grip works outer head, wide grip works inner head.
Stand with an athletic stance. Do not lock your knees.
Look forwards, not down while performing the exercise.

Description

The Barbell Curl might be the single most easily recognizable exercise. It has been a standard in the strength and bodybuilding worlds for well over 100 years. When performed correctly and with sufficient weight the Barbell Curl focuses on the biceps but also challenges the upper back and even your core. To perform the Barbell Curl start in a standing position with your abdominals and glutes braced. Grab the barbell with an open, palms out grip, with your hands placed shoulder width apart. Roll your shoulders back and down and pack them for stability. Start the exercise by flexing your elbows, bringing the bar up to your chest. At the top of the movement move your elbows slightly forwards about an inch to maximize the contraction at the top of the repetition. Pause briefly at the top, squeezing your biceps. Return the bar to the starting position under control.

Common Mistakes

Take a grip approximately one hand width past shoulder width. Be sure to ta

Take a grip approximately one hand width past shoulder width. Be sure to take a grip that does not cause wrist, elbow or shoulder pain. Do not let your elbows drop behind your torso. Instead keep them about 1 inch further forward than they hang naturally.

Pro Tips

“Break the bar” by supinating (turning pinkies out) to increase biceps

“Break the bar” by supinating (turning pinkies out) to increase biceps activation and get a better pump.

Purpose

This exercise is great for well rounded development of your biceps. You can

This exercise is great for well rounded development of your biceps. You can add a lot of weight to increase fiber density or you can choose to use lighter weights for a sleeve ripping pump. This exercise can also counterintuitively build your upper back due to the leverages used.

Form

Use your side view to make sure you do not drop your elbows behind your tor

Use your side view to make sure you do not drop your elbows behind your torso like a Drag Curl.

Additional Names

Standing Barbell Curl, Barbell Biceps Curl