Barbell Curl tutorial
The barbell curl is one of the main exercises for building biceps size and strength, and holding the bar with both hands allows heavier loading. It suits beginners and experienced lifters alike and also works the forearms.
How to perform
- Stand tall with feet hip-width apart and grip the bar shoulder-width with palms facing forward.
- Let your arms hang straight with the bar in front of your thighs and elbows at your sides.
- Brace your core and keep your shoulders back.
- Keeping your elbows fixed, curl the bar up toward your shoulders.
- Squeeze your biceps at the top and pause briefly.
- Lower the bar slowly and under control until your arms are fully straight.
Breathing: Exhale as you curl the bar up and inhale as you lower it.
Key tips
- Pin your elbows to your sides so only your forearms move.
- Take about two to three seconds to lower the bar.
- Keep your wrists straight rather than curling them in.
Common mistakes
- Swinging the back and body to lift the weight.
- Letting the elbows drift forward at the top.
- Not lowering the bar fully and using a partial range.
Safety: People with wrist or elbow pain can use an EZ-curl bar or dumbbells, which allow a more comfortable wrist angle.
BicepsPrimary muscle
BarbellEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Dumbbell Curl
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