Barbell Curl
The barbell curl is a standing exercise where you curl a barbell up with an underhand grip, using only your elbows to move the weight. It builds the biceps at the front of your upper arm and works your forearms as you hold the bar. It suits beginners and experienced lifters who want a simple, easy-to-load arm exercise.
Muscles worked
The Barbell Curl mainly works your biceps, with your forearms helping.
Setting up
- Pick up the bar with an underhand grip, hands about shoulder-width apart, so your wrists are straight and your arms hang down by your sides. If a 20 kg bar is too heavy, use a lighter fixed barbell or an EZ bar.
- Stand with your feet hip-width apart and your knees soft, not locked. Lift your chest, keep your ribs down and look straight ahead.
- Wrap your thumbs around the bar and pin your elbows against your sides, just in front of your hips. The bar should rest against the top of your thighs.
How to do the Barbell Curl
- Start with your arms fully extended, the bar resting against your thighs, and your elbows tucked in at your sides.
- Take a breath in and squeeze the bar firmly, keeping your wrists straight rather than bent back.
- Curl the bar upwards by bending only at the elbows, keeping your elbows pinned beside your ribs so they do not drift forward.
- Keep curling until the bar reaches about shoulder height and your biceps feel fully squeezed. Pause briefly at the top.
- Lower the bar slowly, taking about two to three seconds, resisting the weight all the way down.
- Stop when your arms are straight again, then go straight into the next rep without bouncing the bar off your thighs.
Form tips
- Think of your elbows as hinges fixed to your sides. If they travel forward, the bar is moving too far from your biceps' control.
- Squeeze the bar hard in your hands as though you were trying to bend it. This keeps your forearms switched on and helps you feel the biceps working.
- Lower the bar more slowly than you lift it. The lowering phase is where much of the work happens, so do not let gravity drop it.
- Choose a weight you can curl for all your reps without leaning back. If your upper body starts rocking, the bar is too heavy for that set.
- Keep your wrists in line with your forearms throughout. If a straight bar makes your wrists uncomfortable, an EZ bar is a sensible alternative.
Common mistakes
Swinging the body to lift the bar
Lean your back and hips against a wall if you need to learn the movement, or simply drop the weight by 2.5 to 5 kg. Stand tall and keep your torso still so only your elbows move.
Elbows drifting forward
Keep your upper arms glued to your sides throughout. A little forward movement is normal at the top, but if your elbows start well in front of your ribs, lighten the load.
Dropping the bar on the way down
Count two to three seconds on every lowering phase and fully straighten your arms at the bottom. This keeps tension on the biceps and makes lighter weights more effective.
Bending the wrists
Keep your wrists straight and strong, with the bar sitting in the base of your palms. Curling your wrists back lets the bar slip and takes the work away from your biceps.
Sets and reps
| Build strength | 3-5 sets of 5-8 reps with a challenging but controlled weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds between sets, with the last couple of reps hard but still clean. |
| General fitness and fat loss | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds, as part of a wider programme that includes bigger exercises and regular activity. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Barbell Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Barbell Curl FAQs
What weight should a beginner use for barbell curls?
Start light, with an empty bar or a lighter fixed barbell, and aim for 10-12 smooth reps without swinging. Add small amounts of weight, such as 1.25 to 2.5 kg per side, only when you can do all your sets with good form.
Should I use a straight bar or an EZ bar for curls?
Both work. A straight bar holds your hands in a fully underhand grip, while an EZ bar's angled grip is often more comfortable on the wrists. Choose whichever lets you curl smoothly and without discomfort.
How do I stop cheating on barbell curls?
Reduce the weight until you can keep your elbows by your sides and your upper body still for every rep. Lower the bar slowly each time and slightly pause at the top. If you feel pain rather than muscle effort, stop and get it checked.
Track your Barbell Curl progress
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