How to Do Barbell Bicep Curls: Form and Guide
Master the barbell bicep curl with our expert guide on proper form, common mistakes to avoid, and tips for maximum arm growth.
How to Perform
- Stand upright with your feet shoulder-width apart and grip the barbell with an underhand grip at shoulder width.
- Rest the bar against your thighs with your elbows fully extended and your shoulder blades retracted.
- Curl the weight toward your chest by flexing at the elbows while keeping your upper arms stationary against your ribs.
- Contrast the biceps hard at the top of the movement without allowing the elbows to drift forward.
- Lower the barbell slowly back to the starting position until your arms are fully straight.
- Maintain a neutral spine and avoid using momentum from the hips to lift the weight.
Common Mistakes
- Swinging the weight using hip momentum
- Allowing the elbows to flare outward or drift forward
- Failing to reach full extension at the bottom of the rep
- Excessive arching of the lower back during the lift
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