EXERCISE GUIDE
Barbell Curl
A basic elbow-flexion exercise for the biceps. Curl the bar in an arc while keeping your torso and upper arms steady.
01Muscles used
Main muscles
- Biceps brachii (both heads)
Assisting & stabilizing muscles
- Brachialis and brachioradialis (assist elbow flexion)
- Wrist flexors, shoulder and trunk muscles (support grip and posture)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand hip- to shoulder-width and brace gently. Take a comfortable, roughly shoulder-width underhand grip with thumbs around the bar.
- Keep wrists aligned and elbows by your sides. Exhale and curl the bar toward your shoulders with your chest and hips still.
- Inhale and lower slowly until your elbows are comfortably extended, maintaining wrist and bar alignment.
04Technique cues
- Keep upper arms mostly in place and the bar clear of your torso.
- Choose a grip width that feels comfortable at the wrists.
05Cautions
- Start with a light bar. Avoid back, hip or knee swing and snapping elbows straight.
- Control the lowering phase; stop if your wrists or elbows hurt.