Barbell Curl
A standing curl with a straight barbell and underhand grip. The classic mass builder for the biceps, allowing heavy bilateral loading.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a barbell with an underhand grip at about shoulder width, arms extended and the bar against the thighs.
Pin the elbows at your sides and brace the core.
Curl the bar up toward the shoulders by bending the elbows.
Squeeze the biceps at the top without letting the elbows drift far forward.
Lower the bar slowly to full arm extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Elbows stay by your sides
No hip swing
Full stretch at the bottom
Common mistakes
Swinging the torso
Elbows travelling forward
Half reps at the bottom
Dropping the bar quickly
Safety notes
If a straight bar strains the wrists, switch to an EZ-bar.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.