Barbell Bicep Curl
Auto DetectedA barbell curl that targets the biceps to build upper arm size and strength; a staple isolation exercise in bodybuilding for hypertrophy and pulling power.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders
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, Brachialis
Forearms
6/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, core braced. Grip the barbell underhand at shoulder width, arms fully extended hanging in front of thighs.
- Exhale and curl barbell toward chest by flexing elbows.
- Keep upper arms stationary and elbows tucked to sides.
- Squeeze biceps at top when bar reaches shoulders.
- Inhale and lower barbell slowly to full arm extension.
- Maintain control and tension on biceps during descent.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Squeeze biceps hard
- Control the eccentric
- No body swing
Breathing
Inhale during the lowering phase and exhale as you curl the barbell upward while bracing your core.
Tempo
2-1-1
Range of Motion
Extend arms fully at bottom with elbows straight but not locked; flex elbows fully at top until bar reaches shoulder height.
Safety
Safety Notes
- Avoid using momentum to prevent back strain
- Use lighter weight if wrist discomfort
- Stop if sharp elbow pain occurs
Spotting
Spotting not typically required; assist from behind if using heavy loads by supporting elbows.
Common Mistakes
- Swinging torso for momentum
- Flaring elbows outward
- Dropping weight too fast
When to Avoid
- Acute elbow injuries
- Wrist strain
Flexibility Needed
- Full elbow flexion and extension
Build Up First
- Proper grip strength
- Basic standing posture control
Also known as
Standing Barbell Curl, Barbell Arm Curl
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