Barbell Curl

The barbell curl is the classic bicep-building exercise that allows for progressive overload. It effectively targets both heads of the biceps for arm development.

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Category: strength
Level: beginner
Force: pull
Mechanic: isolation
Equipment: barbell

Instructions

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.

Tips

Keep your elbows stationary at your sides throughout the movement
Squeeze your biceps hard at the top of each repetition
Control the weight on the way down for maximum muscle tension
Stand with feet shoulder-width apart for optimal stability

Common mistakes

Swinging the body or using momentum to lift the weight
Allowing elbows to drift forward during the curl
Not fully extending arms at the bottom of the movement

Safety

Use appropriate weight to maintain proper form. Excessive weight can lead to elbow or wrist strain.

Variations

Dumbbell Alternate Bicep Curl
Barbell Preacher Curl Seated
One-Arm Dumbbell Row
Standing One-Arm Dumbbell Triceps Extension