Barbell Curl
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Technique
Stand holding the barbell with an underhand grip at shoulder-width. Curl the bar toward your shoulders by flexing the elbows, keeping your upper arms stationary. Squeeze the biceps at the top. Lower the bar slowly back to the starting position.
Steps
- Stand tall with the bar at arm's length using a shoulder-width underhand grip
- Brace your core and keep your upper arms close to your sides
- Curl the bar toward your shoulders without moving your upper arms
- Squeeze your biceps briefly at the top
- Lower the bar under control until your elbows are extended
Common mistakes
- Swinging the torso to lift the bar
- Letting the elbows drift forward during the curl
- Using momentum to bounce out of the bottom
- Dropping the bar quickly on the lowering phase
Variations
- EZ-bar curl
- Wide-grip barbell curl
- Close-grip barbell curl
- Seated barbell curl
Related exercises
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Try ForceIndex freeFAQ
What muscles does Barbell Curl work?
Muscles: Biceps, Forearm Flexors.
What equipment do I need for Barbell Curl?
Equipment: Barbell.
Where can I do Barbell Curl?
Location: Home, Gym.
Calculators & tools
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