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Biceps

Barbell Curl

The barbell curl is the base lift for the biceps and brachialis.

Barbell Curl: starting position — 1Starting position

Barbell Curl: end position — 2End position

Setup

Stand tall, bar hanging in your hands with an underhand shoulder-width grip. Elbows tucked to your sides, shoulder blades back, knees soft.

Execution

Stand tall, take the bar with an underhand grip at shoulder-width, elbows pinned to your sides — starting position.
Exhale and curl the bar up to your shoulders, moving only your forearms.
Inhale and lower it back down slowly.

Common mistakes

Swinging with your back — the torso stays still, only the elbows move.
Elbows drifting forward — keep them at your sides.
Not straightening your arms at the bottom — full range gives you more than an extra plate.
Dropping the weight — lower it under control.

Programs that include it

Full Body — 2 Daysbeginners · 2 workouts a week Full Body — 3 Daysbeginners · 3 workouts a week Upper / Lowerintermediate · 2–4 workouts a week Push / Pull / Legsintermediate–advanced · 3–6 workouts a week 3-Day Splitintermediate · 3 workouts a week

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More for this muscle group: Biceps

Hammer Curl

Hammer Curl

EZ-Bar Curl

EZ-Bar Curl

Dumbbell Curl

Dumbbell Curl

Incline Dumbbell Curl

Incline Dumbbell Curl

Concentration Curl

Concentration Curl

Preacher Curl

Preacher Curl

← All exercises

Position photos from the open free-exercise-db.