How to Do a Barbell Curl: Form, Technique, and Tips
Master the barbell curl with our expert guide. Learn the proper form to isolate your biceps, avoid common mistakes, and maximize arm growth.
How to Perform
- Stand upright with your feet shoulder-width apart and grip the barbell with an underhand grip at shoulder width.
- Retract your shoulder blades and pin your elbows to your ribcage to ensure the biceps perform the work.
- Exhale as you curl the bar toward your chest by flexing your elbows while keeping your torso perfectly stationary.
- Squeeze your biceps at the top of the movement for one second to maximize peak contraction.
- Lower the barbell under strict control back to the starting position until your arms are fully extended.
- Maintain a slight bend in your knees and a neutral spine throughout the entire set.
Common Mistakes
- Using momentum or swinging the hips to lift the weight.
- Allowing the elbows to drift forward or away from the torso.
- Limiting the range of motion by not fully extending the arms at the bottom.
- Excessive wrist flexion or curling with the wrists instead of the elbows.
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms