Arms / Beginner / Isolation (single joint)

Barbell Curl

The standard standing barbell curl for biceps size and strength.

At a glance

Primary

Biceps

Secondary

Forearms & grip, Front delts

Equipment

Barbell

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Stand tall holding a barbell with an underhand, shoulder-width grip, arms extended in front of your thighs.
2. Keep your elbows at your sides and curl the bar toward your shoulders.
3. Squeeze the biceps at the top.
4. Lower the bar slowly to full extension.

Tips

• Avoid swinging the hips or leaning back.
• Keep the wrists neutral.

Common mistakes

• ✗ Swinging the body to lift the weight.

  Why it hurts: The lower back jerks on every rep and the biceps tendon gets sudden loads.

  ✓ Instead: Stand tall with the elbows pinned at your sides and use a weight you can curl without swinging.

• ✗ Dropping the weight and snapping the elbow straight.

  Why it hurts: A sudden stretch under load is how distal biceps tendon injuries happen.

  ✓ Instead: Lower slowly and keep a slight bend at the bottom.

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