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Barbell biceps curl

beginnerbarbell
Barbell biceps curl: start of the movement
1 · start
Barbell biceps curl: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: biceps
Secondary: forearms

Correct technique

  1. 1Underhand grip on the bar at hip width.
  2. 2Elbows close to your body, back straight.
  3. 3Curl the bar to your chest.
  4. 4Lower slowly.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Leaning back and swinging.
  • ✕Not lowering all the way.

Caution if you have pain

If you have pain in your wrists, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

Towel biceps curl
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Dumbbell biceps curl
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Hammer curls
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Cable biceps curl
cable
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