Barbell Biceps Curl

The barbell biceps curl develops size and strength of the biceps while helping improve grip strength. By using a barbell, this exercise allows for the most weight to used on an isolation biceps exercise. To keep maximum tension on the biceps, squeeze glutes and keep the shoulders pulled back while curling. Also make sure to lower the barbell slowly and under control.

Step by step instructions

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Exercise Steps 1


Grab a barbell with an underhand grip and let it hang with arms fully extended and palms facing forward.

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Exercise Steps 2


Without moving your upper arms, bend your elbows and curl the barbell as close to your shoulders as you can. Pause, then lower the barbell back to the starting position.

Mistakes and Tips

  1. Keep your elbows stationary throughout the movement. Do not lift or move the elbows.
  2. Make sure to squeeze the biceps at the top of the lift.
  3. Use a controlled pace throughout the movement.
  4. Be sure to lower the weight all the way until your arms are fully extended.

Advanced Variations