Volym LogoVolym

Barbell Biceps Curl

Equipment: Barbell

Barbell Biceps Curl
Primary Muscles
  • Biceps Brachii
Synergistic Muscles
  • Brachialis
  • Brachioradialis

Biceps curls are a simple exercise to strengthen your upper arms. To perform them, you need a barbell and a suitable weight. Here are the steps:

  1. Stand with your feet shoulder-width apart and hold the barbell with an underhand grip, palms facing up. Your arms should be fully extended and the barbell should be resting on your thighs.
  2. Keeping your elbows close to your sides, curl the barbell up towards your chest, contracting your biceps. Do not swing or jerk the weight, and keep your wrists straight.
  3. Pause at the top of the movement and squeeze your biceps for a second.
  4. Slowly lower the barbell back to the starting position, keeping tension on your muscles.
  5. Repeat for the desired number of repetitions.

Introduction

The Barbell Biceps Curl is a weightlifting exercise primarily targeting the bicep muscles in the arms. It enhances upper-body strength, improves muscle definition, and increases grip power. This exercise is effective for those seeking to build well-defined biceps and overall arm strength, particularly for individuals with fitness goals focused on bodybuilding or functional fitness.

Muscles Worked

  • Primary: Biceps Brachii (Biceps)
  • Secondary: Brachioradialis (Forearm Flexor), Brachialis (Elbow Flexor), and Forearms (Flexion)

How to Do It (Step-by-Step)

  1. Stand upright with feet hip-width apart, holding a barbell with an underhand grip (palms facing up) at shoulder level.
  2. Curl the barbell upwards towards your shoulders, bending only at the elbows.
  3. Keep your elbows fixed and close to your torso during the movement, and contract your biceps fully at the top of the lift.

Tip: Exhale as you perform the lifting part of the exercise for better control, and avoid swinging or jerking the barbell.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Boost your workout with Auto Progression and keep track of rest times with Rest Timer.

Form Tips

  • Maintain a neutral grip: Grasp the barbell with an underhand (supinated) grip, keeping your palms facing forward. This will help target the biceps effectively while reducing strain on the wrists.
  • Keep elbows stationary: Throughout the movement, avoid moving your upper arms or shoulders. Only move your forearms to curl the barbell up and down. This will ensure that you are using your biceps for the entire exercise, rather than compensating with other muscles.
  • Control the descent: Lower the barbell slowly and deliberately back to the starting position after each curl, resisting the urge to drop or jerk it down. Controlling the descent will help build more muscle and reduce the risk of injury.

When to Use It

  • Strengthening forearm muscles and grip strength during a heavy barbell curl workout
  • Targeting biceps peak development in a high-intensity isolation exercise routine
  • Improving biceps curls technique for better overall arm symmetry in bodybuilding preparation

Workout History can help you track and improve your barbell curl progress over time.

barbell biceps curl - Frequently Asked Questions
Common questions about barbell biceps curl to optimize your training.

The barbell biceps curl primarily targets the biceps brachii muscle in your upper arm.

A typical range is 3-4 sets with 8-12 repetitions per set, adjusting based on your fitness level and goals.

Hold the bar with an underhand grip, keep your elbows stationary, and bend your arms at the elbow to lift the weight.

Using a wrist strap can help you lift heavier weights, but it may reduce the emphasis on the bicep muscle.

Yes, some common variations include hammer curls, concentration curls, and Zottman curls. Experiment to find what works best for you.

More barbell exercises More arms exercises