The Barbell Curl

Bicep Exercises

The Barbell Curl is a well-known staple of the gym world and a top bicep-building move.

Use the guide and watch the video below to ensure both good technique and great results!



Bicep Exercises

> EZ-Bar Curl
> Zottman Curl
> Cable Curl
> Hammer Curl
> Spider Curl
> Preacher Curl
> Drag Curl
> Dumbbell Curl
> Incline Curl
> Concentration Curl

> All Bicep Exercises

Barbell Curl Exercise Guide

  • Stand up straight while holding a barbell with a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This is your starting position.

  • While holding your upper arms stationary, curl the weights up while contracting your biceps as you exhale.

    • Quick Tip: Throughout this exercise only your forearms should move.

  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Pause at the top for a second and squeeze your biceps hard.

  • Slowly begin to bring the bar back to the starting position as you inhale.

  • Repeat for 8-12 reps.

    • Variations: You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.

    You may also use the closer grip for variety purposes.

    Barbell Curl Exercise Video


    To do this exercise get this great Cast Iron Dumbell Set.



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