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Barbell Biceps Curl
How to do the Barbell Biceps Curl with good form: step-by-step technique, the muscles it works (biceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms, Abs
How to do it
- Stand tall with your feet shoulder-width apart, holding a barbell with a supinated (underhand) grip.
- Let the barbell hang in front of your thighs with your arms fully extended and elbows tucked close to your torso.
- Brace your core tightly and squeeze your glutes to lock your torso in place and prevent swinging.
- Curl the barbell upward by flexing your elbows, ensuring your upper arms remain completely stationary.
- Squeeze your biceps forcefully at the top of the movement when the bar approaches your upper chest.
- Lower the barbell slowly and under control back to the starting position, achieving a full stretch at the bottom.
Coaching cues
- Keep elbows pinned to the sides
- No swinging or leaning back
- Full extension at the bottom
Common mistakes
- Using momentum by swinging the torso back and forth
- Letting the elbows drift forward at the top of the curl, which removes tension from the biceps
- Short-changing the range of motion by not fully extending the arms at the bottom
Equipment and setup
Barbell, weight plates
Standing tall holding a loaded barbell.
Also known as: Barbell Curl, Standing Barbell Curl
Track your Barbell Biceps Curl in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
