1 / 6Barbell Curl
Curling a barbell is the simplest way to load the biceps heavily. Both arms work together on one bar.
Biceps
- Level
- Beginner
- Equipment
- Barbell
- Main muscle
- Biceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Stand holding a barbell with an underhand grip, arms straight.
- 2Keep your elbows close to your body.
- 3Curl the bar up towards your shoulders.
- 4Lower it slowly until your arms are straight.
Common mistakes
- Swinging the hips to start the lift
- Letting the elbows travel forward
- Dropping the bar on the way down
Tips
- Stand tall with elbows by your sides
- Curl until the bar is near your shoulders
- Lower slowly to straight arms
Questions
Straight bar or EZ bar?
An EZ bar's bends are easier on the wrists. A straight bar works the biceps a little more directly.
How often should I train biceps?
Two sessions a week is plenty, especially if you also do rows and pull-ups.
More Biceps exercises
See all exercises →
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