Upper body · Biceps

Barbell curl

How to do the barbell biceps curl with a straight or EZ bar without swinging: grip, range of motion, frequent mistakes and how to protect your elbows and wrists.

The barbell curl is the classic biceps exercise. Standing with the bar in your hands and arms straight, you bend your elbows to bring the bar up to chest height. It lets you use more weight than dumbbells and is easy to track and progress.

Muscles worked

The biceps brachii bends the elbow and rotates the forearm. The brachialis (beneath the biceps) and the forearm's brachioradialis assist with the curl.

How to do it

1. Stand with your feet hip-width apart and grip the bar palms forward at shoulder width.
2. Elbows tucked at your sides, shoulders still.
3. Bend your elbows to raise the bar in an arc to chest height, without moving your elbows forward.
4. Squeeze your biceps briefly at the top.
5. Lower over two or three seconds until your arms are almost fully straight.

Common mistakes

• Swinging your torso to get the bar up. If you need to, the weight is too heavy.
• Moving your elbows forward at the top: your shoulders take over part of the work.
• Incomplete range at the bottom.
• Bent wrists, either back or forward.

Variations and progression

The EZ bar (with curves) puts your wrists in a more natural position and is usually more comfortable. The hammer curl with dumbbells works the brachialis and forearm more. It works well for 8–12 reps; progress with small weight jumps.

Precautions

It loads the elbow and wrist. If a straight bar bothers your wrists, use an EZ bar, dumbbells or a cable.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Biceps curl (machine or seated dumbbell) · Curl (elbow flexion)
  • Elbow
• Cable curl · Curl (elbow flexion)
  • Elbow

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.