Barbell curl
General guidance. This page has not been reviewed by a qualified professional yet.
Barbell curl. Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
How to do this exercise: Barbell curlSetup · movement · load
- Set your position
Stand tall and grip the bar underhand around shoulder width. Keep wrists comfortable and elbows by your sides.
- Make the movement
Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lean back or swing your shoulders.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Biceps
Supporting muscles
Forearms
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Stand tall and grip the bar underhand around shoulder width. Keep wrists comfortable and elbows by your sides.
- Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
Common mistakes
- Do not lean back or swing your shoulders.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.
Alternatives and variations
- EZ-bar curl – Variation