Barbell curl
A barbell biceps curl that lets you load the arms with the most weight.
What it is
A curl of a barbell (straight or EZ-bar) from a straight-arm hang to full flexion, isolating the biceps. Both arms working together on a bar allow heavier loading than single dumbbells.
Muscles worked
Primary: Biceps. Secondary: Forearms.
How to perform it
- Stand holding the bar with an underhand, shoulder-width grip, arms straight.
- Keep the elbows pinned to your sides and the torso still.
- Curl the bar up by flexing the elbows, squeezing the biceps at the top.
- Lower under control to a full stretch before the next rep.
Common form faults
- Swinging the torso and using the hips to heave the bar up. Keep the torso still and elbows fixed; if you have to swing, reduce the weight.
- Not straightening the arms at the bottom. Lower to a full stretch each rep rather than cutting the range short.
Programming
The heaviest-loading direct biceps exercise. Usually 6–12 reps; an EZ-bar is friendlier on the wrists than a straight bar for many people.
Plan your training
Variations & substitutions
Frequently asked questions
- Straight bar or EZ-bar?
- An EZ-bar's angled grips are easier on the wrists and elbows for most people, while a straight bar keeps the hands fully supinated for slightly more direct biceps work. Use whichever lets you train pain-free.
- Barbell or dumbbell curls?
- The barbell lets you load the most weight and progress precisely; dumbbells allow supination, even out side-to-side differences and let each arm move naturally. Using both over time is a good approach.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: