Barbell Curl
Barbell Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Take the bar
Grasp the bar shoulder-width apart with your palms facing forward.
- Foot support
Set your feet hip-width apart and balance without locking your knees.
- Start
Hold the bar in front of your thighs with your elbows beside your torso.
- Wrists
Support the bar at the heels of your palms and keep your wrists straight in line with your forearms.
- Lift
Exhale and bend your elbows, moving the bar in an arc toward your upper abdomen and chest.
- Top
Pause briefly without bringing your shoulders forward; do not try to reach your chin with the bar.
- Lower
Inhale as you slowly straighten your elbows and return the bar to the front of your thighs.
Key technique points
- Use a symmetrical shoulder-width grip.
- Keep your elbows by your sides.
- Do not bend your wrists backward.
- Do not bounce the bar off your thighs.
- Keep your hips still.
- Fully control the descent.
Common mistakes
Throwing with the hips
Do not thrust your pelvis forward to start the lift; keep your torso still and bend your elbows.
Wrists falling backward
Do not let the bar slide toward the bases of your fingers; keep both wrists straight and symmetrical.
Elbows moving forward
Do not lift your upper arms to reach the top; keep your shoulders still and use your true curl range.
Bouncing off the thighs
Do not hit your legs with the bar to gain momentum; stop its swing before repeating.
Leaning to one side
Do not hold one end of the bar higher; equalize hand spacing and pressure through both feet.
Cutting the bottom range short
Do not leave your elbows increasingly bent on each repetition; return to comfortable arm extension without hanging forcefully on the joints.
Frequently asked questions
Barbell Curl: why is “Throwing with the hips” a mistake?
Do not thrust your pelvis forward to start the lift; keep your torso still and bend your elbows.
Barbell Curl: why is “Wrists falling backward” a mistake?
Do not let the bar slide toward the bases of your fingers; keep both wrists straight and symmetrical.
Barbell Curl: why is “Elbows moving forward” a mistake?
Do not lift your upper arms to reach the top; keep your shoulders still and use your true curl range.
Barbell Curl: why is “Bouncing off the thighs” a mistake?
Do not hit your legs with the bar to gain momentum; stop its swing before repeating.
Barbell Curl: why is “Leaning to one side” a mistake?
Do not hold one end of the bar higher; equalize hand spacing and pressure through both feet.
Barbell Curl: why is “Cutting the bottom range short” a mistake?
Do not leave your elbows increasingly bent on each repetition; return to comfortable arm extension without hanging forcefully on the joints.
What should I focus on when doing Barbell Curl?
Use a symmetrical shoulder-width grip. Keep your elbows by your sides. Do not bend your wrists backward. Do not bounce the bar off your thighs. Keep your hips still. Fully control the descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.