Barbell Curl
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Barbell
Primary muscle group
Biceps Brachii, Brachialis
Secondary muscle groups
Brachioradialis, Forearm Flexors, Core
Movement pattern
Bilateral Elbow Flexion
Training goal
Hypertrophy, Elbow Flexor Strength
Sport
Bodybuilding, General Athletic Development
Overview
Purpose. The standard loaded elbow flexion exercise, and the simplest way to progressively overload the biceps with a barbell.
How it fits the system. A beginner-level bilateral elbow flexion entry in the Hypertrophy section, programmed to develop hypertrophy, elbow flexor strength. Related work in the library: Incline Dumbbell Curl and Cable Hammer Curl.
Primary muscles
Biceps Brachii, Brachialis
Secondary muscles
Brachioradialis, Forearm Flexors, Core
Movement pattern
Bilateral Elbow Flexion
Equipment
Barbell
Difficulty
Beginner
How to Perform
- Stand with the feet hip width and hold a barbell at shoulder width with an underhand grip.
- Brace the trunk and keep the elbows tucked at the sides.
- Curl the bar up by flexing the elbows only, until the forearms are past vertical.
- Lower under control to full elbow extension.
Coaching Cues
- Keep the elbows pinned to the ribs; if they drift forward, the shoulders are helping.
- Do not swing the hips to start the rep.
- Lower slowly — the lowering phase is where most of the growth stimulus sits.
- Straighten the arms fully at the bottom.
Common Mistakes
- Leaning back and using momentum to move heavier loads.
- Cutting the range short at the bottom.
- Letting the wrists collapse backwards under load.
Progressions & Regressions
Progressions
Add load, slow the eccentric, or progress to a preacher or incline variation to remove cheating.
Regressions
Dumbbell curl, or an EZ-bar curl if the wrists are uncomfortable.
When to Use It
When to use
As arm accessory work after pulling, two to three times per week.
When not to use
With current elbow tendon pain, or wrist pain that a neutral grip does not resolve.
Programming
3 to 4 sets of 8 to 12 repetitions, one to two repetitions short of failure.
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