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Arms

Barbell Bicep Curl

Also known as: Barbell Curl, Barbell Bicep Curls
Curl a barbell with both arms to load the biceps heavy.

The barbell curl is the heavy-loading option in the bicep curl family. Because both arms work together on one bar, you can move more weight than with dumbbell bicep curls, which makes it the go-to for building raw biceps strength and size. The primary mover is the biceps brachii, with the brachialis and brachioradialis assisting and your grip working hard to hold the bar.

The trade-off is that the bar fixes both hands in one path, so a strong arm can compensate for a weak one and the locked wrist position bothers some lifters — an EZ bar, or a swap to dumbbells, fixes that. Often simply called "curls" in the gym, it's a staple in strength and mass programs. For constant tension instead of a strength curve that eases at the bottom, use a cable bicep curl; to remove all body english, the preacher curl.

For whom: intermediate and advanced lifters chasing progressive overload on the biceps, and anyone whose program prioritises arm strength over isolation. Beginners can start here with a light bar, but dumbbell bicep curls are usually the gentler first step.

See all variants of this movement→
How to doTips
Body Part
Arms
Level
Beginner
Muscles
Biceps
Modality
Isolation
Direction
Pull
Equipment
Barbell
Goal
Hypertrophy
,
Strength

How to do:

1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip. 2. Keep your elbows close to your torso and your back straight. 3. Curl the barbell up toward your shoulders by bending your elbows. 4. Squeeze your biceps at the top, then lower it slowly to a full stretch. 5. Repeat for 8–12 reps and perform 3–4 sets.

Tips:

- Keep your elbows stationary so the biceps do the work. - Don't swing the bar or lean back to start the lift. - Exhale as you lift, inhale as you lower. - Use an EZ bar if a straight bar bothers your wrists.

Similar Exercises

Bicep Curl
Preacher Curl
Cable Bicep Curl

This exercise in Workout Days

Extensive Routine
Arm Day Blast
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