Barbell Curl


Barbell curl is one effective exercise to enhance the muscles in your arm. Normally, whenever you lift weights, it puts tension on your biceps. That is exactly what you do in this particular exercise. Just lift the barbell on a standing position without moving your upper body. Direct development of the arm flexors is possible with the barbell curl.

Also Known As: Bicep Barbell Curl, Barbell Bicep Curl, Standing Barbell Curl 

Barbell CurlTargeted Muscle: Biceps (Biceps Brachii)

Other Muscles: Brachialis, Brachioradialis

 Mechanics: Isolation

Force: Pull

Instructions for doing Barbell Curl:

  1. Grasp the bar with a shoulder width using an underhand grip (palms facing up).
  2. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your elbows soft and streched (not in fully extended mode). This is your starting position. Tip: The bar should not be touching your body.
  3. Flex at the elbow to curl the weight upward by contracting the biceps. Upper arms and elbows should remain fixed to your sides
  4. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
  5. Repeat for desired reps.

Tips & Cautions:

  • You need to control the weight throughout the set. This means not letting it drop quickly!
  • Your body should remain fixed and only your biceps should be used to move the weight.
  • Biggest mistake lifters do during this exercise is swinging the body back to assist in moving the weight up. This is cheating! And also can bring injury in you lower back.
  • Another mistake is not keeping the elbows fixed and in at the sides. You should not let your elbows come forward when moving the weight up.


  • Barbell curl can alternatively be using a straight bar attachment to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
  • You may also use the closer grip for variety purposes


  • Sets: 4
  • Reps: 12, 12, 10, 10

 Stay safe… Stay fit… Good Luck…and let the fitness rock


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