Barbell Bicep Curl
Auto DetectedA classic isolation exercise using a barbell to target the biceps brachii. It emphasizes elbow flexion for building peak muscle size and strength in the front of the upper arm.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
3/10Flexors
Shoulders
2/10Anterior Delts
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for hypertrophy, longer for strength focus.
How to Perform
Stand tall holding a barbell with an underhand, shoulder-width grip, arms extended, and palms facing forward. Keep your chest up and elbows close to your sides.
- Keeping upper arms stationary, contract your biceps to curl the bar upward.
- Continue raising the bar until your biceps are fully contracted and the bar is near shoulder level.
- Squeeze the biceps hard at the peak contraction.
- Slowly lower the bar back down to the starting position with full control.
- Fully extend your arms to feel a stretch in the biceps before starting the next rep.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Control the descent
- Full stretch at bottom
- Squeeze the peak
Breathing
Inhale while slowly lowering the bar, then exhale forcefully as you curl the weight upward.
Tempo
2-0-1
Range of Motion
Begin with elbows fully extended and raise the bar to full elbow flexion just below the shoulders.
Safety
Safety Notes
- Do not lift heavy enough to require swinging (cheating).
- Maintain a neutral spine and avoid excessive back arching.
Spotting
Not recommended; the spotter can place hands under the bar near the plates if absolutely necessary, but generally, use lighter weight.
Common Mistakes
- Swinging the torso for momentum
- Letting elbows move forward
- Rushing the lowering phase
- Using too narrow a grip
When to Avoid
- Acute elbow or wrist pain
- Severe shoulder mobility issues
Flexibility Needed
- Full elbow extension
- Full elbow flexion
Build Up First
- Basic grip strength
Also known as
Barbell Curl, Standing Barbell Curl, Straight Bar Curl
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