Barbell Biceps Curl

Active muscles:

• Biceps brachii, brachialis, and brachioradialis.
• Forearms  (flexors)
• Shoulders (especially front)
• Core (stabilizing)

1. Place the appropriate weight on a barbell and secure it with collars.
2. Stand firmly with your feet shoulder-width apart and your knees slightly bent.
3. Grip the bar with your hands shoulder-width apart or slightly wider, palms facing upward.
4. Bring the bar forward and upward by moving (only) the forearms forward.
5. Continue until just before the point at which you lose tension in the biceps at the top of the movement.
6. Lower the weight in a controlled manner until the arms are almost fully extended.

Many people may experience wrist pain during this exercise. The straight bar can create an unnatural angle between the hand and forearm. Positioning the hands slightly wider than shoulder-width apart,  can help bring them into a natural angle. However, many people prefer performing the exercise with an EZ bar (or “curl bar”). The curves in this bar allow for a more natural wrist angle while the forearms remain shoulder-width apart. 

Avoid allowing the upper arms to move forward. This engages the (front of the) shoulders and creates momentum, which actually reduces the load on the biceps (and therefore lowers the effectiveness). 

When the bar is brought too far upward, the weight comes to rest directly on the forearms. This can lead to wrist injuries. In addition, the tension is then removed from the biceps, which reduces the effectiveness. 

• Dumbbell bicep curls
• Cable bicep curls (facing the cable rack, short bar)
• Cable bicep curls (back facing the rack, short bar)