ARMS · ISOLATION
Barbell Curl
A simple loaded elbow-flexion exercise performed with a barbell.
Primary musclesBiceps
Secondary musclesForearms
EquipmentBarbell
DifficultyBeginner · Elbow Flexion
How to perform
- Stand tall with the bar held in front of the thighs.
- Keep the elbows near your sides and curl the bar upward.
- Squeeze the biceps near the top without moving the shoulders excessively.
- Lower the bar under control.
Tips
- Use a load that allows the elbows to stay mostly fixed.
- A slightly slower lowering phase can help keep the movement controlled.
Common mistakes
- Swinging the torso to create momentum.
- Moving the elbows far forward on every repetition.
Watch how to perform it
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