Barbell Curl
Also known as: Standing Barbell Curl
The heaviest biceps loading available, and the simplest way to progressively overload the arms.
- Primary
- Biceps brachii
- Secondary
- Brachialis, Forearms
- Equipment
- Barbell
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Stand with feet hip-width, holding a barbell with an underhand grip at shoulder width.
- Elbows tucked at your sides, arms extended.
- Shoulders back, core braced.
Perform the rep
- Curl the bar up by bending at the elbow only.
- Keep your elbows pinned to your sides: they should not travel forward.
- Squeeze at the top without letting the bar drift toward your chest.
- Lower slowly to full extension.
Common mistakes
-
Swinging the torso
Using your lower back to heave the weight up is the classic curl error. If your hips move, the weight is too heavy.
-
Elbows drifting forward
Letting your elbows travel forward at the top turns the movement into a front raise and removes tension from the biceps.
-
Stopping short at the bottom
Full extension is where the biceps are loaded in a stretched position. Half-range curls with more weight build less.
How to programme it
Biceps get substantial indirect work from every row and pull-up. Six to ten direct sets a week is plenty for most.
Variations
- EZ-bar curl: kinder to the wrists
- Preacher curl: strict, eliminates swing
- Cable curl: constant tension
- Drag curl: elbows travel back, more long head
Frequently asked questions
Straight bar or EZ bar for curls?
The straight bar keeps the forearm fully supinated, which slightly increases biceps activation. The EZ bar is far kinder to the wrists and elbows. If straight-bar curls cause wrist pain, the EZ bar is the better long-term choice.
How much do biceps get worked by back exercises?
A great deal: rows and pull-ups involve heavy elbow flexion under load. That is why 6–10 sets of direct biceps work a week is usually sufficient alongside a normal pulling programme.