Bravel
Exercise library · Arms

How to do a Barbell Curl

The barbell curl is a classic standing arm exercise where you curl a straight bar from your thighs to your shoulders with an underhand grip. It loads both biceps at once, letting you use more weight than most curl variations. It is a staple for beginners and experienced lifters who want bigger, stronger arms.

Primary muscles
Biceps (biceps brachii)
Also works
Brachialis, Forearms (brachioradialis and wrist flexors)
Equipment
Barbell
Level
Beginner

Step by step

  1. Stand tall with your feet about hip-width apart and grab the bar with an underhand grip just outside your thighs.
  2. Let the bar hang at arm's length, brace your core, and pin your elbows lightly against your sides.
  3. Curl the bar up in an arc by bending at the elbows, keeping your upper arms still.
  4. Continue until the bar is near your upper chest and your biceps are fully shortened.
  5. Squeeze for a moment at the top without letting your elbows drift forward.
  6. Lower the bar under control until your arms are straight again before starting the next rep.

Coaching cues

  • Keep your wrists straight and in line with your forearms throughout.
  • Use a full range of motion: straight arms at the bottom, full squeeze at the top.
  • If straight bars bother your wrists, try an EZ-bar with the same technique.

Common mistakes

Swinging with the hips

Lower the weight and stand with glutes and abs tight so only your elbows move.

Elbows drifting forward

Keep your upper arms close to your torso so the biceps do the work, not the front delts.

Half reps

Lower all the way to straight arms on every rep to train the full muscle.

Sets and reps

Strength

3–4 sets of 5–8 reps

Muscle growth

3–4 sets of 8–12 reps

Endurance

2–3 sets of 15–20 reps

Alternatives

Dumbbell CurlHammer CurlPull-Up

FAQ

Is the barbell curl good for building biceps?

Yes. It lets you load both arms heavily and progress steadily, making it one of the most effective biceps builders. Mixing it with dumbbell variations adds variety and helps even out side-to-side differences.

Should I use a straight bar or an EZ-bar?

Both work well. A straight bar gives a stronger biceps contraction for many people, while an EZ-bar can feel easier on the wrists and elbows.

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