Barbell Biceps Curl
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Barbell
Primary muscle group
Biceps Brachii
Secondary muscle groups
Brachialis, Forearms
Movement pattern
Elbow Flexion
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Build biceps size and elbow flexion strength.
How it fits the system. A beginner-level elbow flexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Biceps Brachii
Secondary muscles
Brachialis, Forearms
Movement pattern
Elbow Flexion
Equipment
Barbell
Difficulty
Beginner
How to Perform
- Stand tall holding a barbell with a supinated grip at shoulder width.
- Set the elbows lightly against the sides and brace the trunk.
- Curl the bar up by bending the elbows only.
- Stop when the forearms are just past vertical.
- Squeeze at the top for a moment.
- Lower under control to full extension.
Coaching Cues
- Keep the elbows still and close to the ribs.
- Do not swing the torso.
- Take three seconds to lower the bar.
Common Mistakes
- Using the hips and back to swing the bar up.
- Letting the elbows drift forward.
- Cutting the range short at the bottom.
Progressions & Regressions
Progressions
Add load, slow the eccentric, or use an EZ bar for wrist comfort.
Regressions
Reduce load or use dumbbells.
When to Use It
When to use
As direct arm work after pulling exercises.
When not to use
With wrist or elbow pain in a straight-bar grip.
Programming
3 sets of 8 to 12 reps.
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