Exercises / Barbell Curl

Barbell Curl

Also known as: Standing barbell curl, EZ-bar curl, Biceps curl

A standing barbell curl. The bar is lifted from the thighs to the shoulders without swinging the torso.

Primary muscles
Biceps (biceps brachii)
Secondary muscles
Forearms (brachioradialis)
Equipment
Barbell (barbell; EZ-bar is a variation)
Pattern
Isolation
Difficulty
Beginner
Line diagram of a Barbell Curl.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Three-panel photograph of a standing EZ-bar curl.
StandingBarbellCurl.jpg by Scoobytrash, CC BY-SA 3.0. Via Wikimedia Commons. License: CC BY-SA (share-alike). Source.
Line-art start position of a barbell curl.
Biceps-curl-1.png by Everkinetic, CC BY-SA 3.0. Via Wikimedia Commons. License: CC BY-SA (share-alike). Source.

Cues

  1. Stand with the bar at the thighs, underhand grip about shoulder-width, elbows close to the sides.
  2. Curl the bar by bending the elbows; the upper arms stay still.
  3. Stop when the biceps are short and the bar is near the shoulders; do not swing it to the neck.
  4. Lower to a straight-arm hang under control.
  5. If you have to heave the torso, the load is too heavy for a strict curl.

Common mistakes

  • Swinging the hips and leaning back to throw the bar up.
  • Letting the elbows travel forward so the front delts take over.
  • Dropping the bar from the top instead of lowering it.

Safety

  • Do not swing the bar with the hips. If you have to heave, the load is too heavy.
  • Stop if you feel sharp pain in the front of the elbow.