Mastering the Basics: Barbell Curl 101
Whether you’re training for aesthetic or strength purposes – or a mix of both – bicep isolation exercises like the barbell curl should form a critical part of your upper-body workout routine. And at the heart of those exercises?
Simple, adaptable, and hugely effective, the barbell curl deserves a spot in every training programme, whether you’re a beginner or a seasoned gym-goer.
What is a barbell curl?
The ‘barbell curl’ is a variation of a ‘biceps curl’; but, as the name suggests, it’s performed with a barbell instead of dumbbells.
Whereas a biceps curl can be performed unilaterally (one arm at a time) or with both arms moving simultaneously (bilaterally), the barbell version is solely a bilateral movement (we absolutely don’t recommend trying it one-handed!).
Which muscle groups does a barbell curl work?
As with many resistance movements, you can adapt barbell curls to adjust emphasis on individual muscles. But whichever variant you opt for, the main muscles targeted will be:
The biceps brachii
Your biceps – located on your upper arm between your elbow and shoulder – help you bend your elbow. They’re also the prime mover if you rotate your forearm outwards. These are the muscles that are targeted the most during a standard barbell curl.
The brachialis
Sitting underneath your biceps are your brachialis muscles. These are the prime movers when you flex (bend) your elbow. To really work this muscle, your forearm needs to be pronated (with your palms facing down or backward, depending on your arm position).
The brachioradialis
These muscles sit on the outside of your forearms, and, like their upper-arm siblings, help bend your elbow. They’re also involved in elbow stabilisation, and turning your lower arm to face up or forward (supinated), or down or backward (pronated).
The benefits of a barbell curl
Aside from the fact that they require minimal equipment and fairly little space – so can be done safely even in the busiest of gyms – barbell curls have plenty of other benefits.
They improve biceps strength and size
If your goal is bulging biceps with chiseled definition, barbell curls should be a staple in your workouts. They’re one of the best ways to really isolate these muscles, and, once you’ve mastered the form, you can see significant changes pretty quickly.
They’re adaptable
By tweaking grip width, hand position, and the type of bar used, you can adapt the humble barbell curl to target different muscle groups, giving your upper arms all-around strength and stability.
You can also play around with the time under tension (how long your muscles are contracted for) and the range of motion to keep these exercises interesting and varied.
They can help prevent upper arm injury
You might not realise it, but you don’t just use your biceps when curling. They’re also heavily involved in pulling, lifting, gripping and carrying, especially during compound lifts such as deadlifts or rows. Strong biceps are better equipped to handle the demands of these types of exercises, so isolating and strengthening them can go a long way in helping prevent injury.
And did you know that your biceps have two “heads”: one that attaches to the top of your scapula and another that originates just above your shoulder joint? These heads assist your rotator cuff with shoulder stability, so adding barbell curls to your workout routine could prevent future injuries in your shoulder area.
They can improve your grip strength
Because they engage both your biceps and your forearms, barbell curls can be a game-changer for grip strength, which can help other exercises like deadlifts, rows, and even pull-ups and hangs.
How to perform a standard barbell curl
Now you know why barbell curls should be a staple in your upper-body workouts, let’s look at how to perform them safely; because while barbell curls look simple enough, there are some common errors associated with this exercise:
Keep your torso upright. If you find yourself leaning backwards and arching your back, the weight is too high. You’re at a real risk of injuring your lower back by moving this way, so it’s something you must be mindful of.
Avoid excessive momentum. Barbell curls should be initiated from your biceps; if you need to bend forward and then flick your torso backwards to forcibly ‘swing’ the bar up, you should reduce the weight.
Don’t ‘rebound’ the bar. Following on from the above point, barbell curls should be a steady, controlled movement on both the upward and downward phases. Bouncing the bar off your hips or upper thighs between reps is a surefire sign that you’re lifting too heavy.
Keep your elbows pinned to your sides. While you don’t want to forcibly push your elbows into your torso, you do need to keep your elbows locked into your body. Flaring your arms out takes the focus away from the biceps and puts a huge amount of unnecessary strain on your elbows, which can be particularly risky if you’re lifting near your max effort. Think of your elbows as being like hinges.
All that being said, if you master your form and technique, then there’s a lot to be gained from curling.
So, now it’s time to give it a go!
Grab a standard straight barbell, and, if you wish, add weight plates and secure them with clips. For the moment, aim for a weight that you can complete 6 - 8 reps on. To get set up for the exercise:
Stand with your feet shoulder-width apart and your knees slightly bent.
Grip the barbell with an underhand grip (so that your palms are facing towards you at the top of the movement), with hands about shoulder-width apart, and wrists straight.
Let the bar hang at arm’s length in front of your thighs with your arms fully extended but not locked out.
Then:
Take a deep breath in through your nose and engage your core.
Curl the bar upward by bending at the elbows: remember to keep them tucked close to your sides.
Exhale steadily through your mouth as you lift, focusing on contracting your biceps and controlling the motion.
When your wrists reach roughly shoulder height, engage your biceps by tensing them. Hold that for a second or so.
Inhale as you slowly lower the bar back down to the starting position, maintaining tension in your arms and keeping the movement smooth.
Repeat for your desired number of reps, keeping form tight and avoiding any swinging or additional momentum from your body.
Barbell curl variations
To make sure you iron out any imbalances and avoid repetitive strain injuries, it’s a good idea to add some variation to your routine: there is such a thing as doing too much of one single exercise!
Knowing how to safely perform a variety of curls will also mean that you’ll never get bored, and can adapt your workout if needed in a busy gym setting where equipment is in high demand.
EZ bar curl
At first glance, doing a curl with an EZ bar looks pretty much identical to a standard barbell curl. The only difference is the shape of the bar, right?
Well, there’s actually a lot more to it than that, and if your elbows and shoulders just don’t get on with traditional barbell curls, then it’s time to make friends with the EZ bar.
So-called not because of its shape, but actually as a shortened version of “easy”, this W-shaped bar is generally easier to grip, and the angular design means that your wrists are in a more natural, neutral position than when holding a straight version. Many people find that this massively reduces the pressure on their wrists, elbows, and shoulders while allowing them to isolate your biceps for that sought-after pump.
It’s also more versatile than a straight bar. You can experiment with a wide, natural, or narrow grip-width, holding the bar at different points to adjust the angles of your wrist and lessen pressure on problematic areas of your hands and arms.
However, the curl movement itself is exactly the same as a standard barbell curl: select your weight and your grip width; stand up straight, pinning your elbows to your side; and curl the bar up toward your chest, minimising momentum from elsewhere in your body.
Reverse barbell curl
Remember how we spoke about targeting your brachialis muscle by pronating your hand so your palm faces downward?
Enter: the reverse barbell curl.
By using an overhand grip, you shift the focus away from your biceps (but don’t worry, they’ll still get a workout) and more onto your brachialis and brachioradialis.
Much like the standard barbell curl, you need perform the reverse variant in a slow, controlled manner, without bouncing the bar or using your torso to initiate the movement. However, the biggest thing to be aware of with this exercise is the weight: you’ll not be able to do this with the same weight as a normal barbell curl. Start light, and gradually increase the KGs as you progress.
To perform this movement, select your weight, and then:
Stand with your feet shoulder-width apart and your knees slightly bent.
Grip the barbell with an overhand grip (so that the backs of your hands face you at the top of the movement). Your hands should be just wider than your thighs.
Let the bar hang at arm’s length in front of your thighs with your arms fully extended but not locked out. Take a breath in.
Exhale, and begin the curl by bending at the elbows and lifting the bar toward your shoulders. Keep your wrists solid throughout; imagine a straight line from your elbow, along your forearm to your knuckles.
Keep curling the bar up until your wrists are level with your shoulders. Pause here for a second, squeezing your forearms and biceps, and then begin the lowering phase.
Inhale as you lower the bar back to the start position. This phase matters just as much: it should be a controlled movement, and not a ‘drop’. Don’t let gravity do the work!
Repeat for your desired number of reps.
Barbell preacher curl
If you struggle with shoulder mobility, find your elbows flare during a normal barbell curl, or just can’t get the hang of keeping the rest of your body stationary, then the barbell preacher curl is the exercise for you.
As these are performed from a seated position, your torso and legs are immobilised, meaning initiating the movement with your biceps is much easier. Essentially, it’s harder to cheat!
Plus, most preacher benches will fit an EZ bar, so you can also minimise the pressure on your arms and wrists if this is something you struggle with.
For this exercise, set the bench up so that the undersides of your arms (the area around your triceps) rests on the pad, and adjust the seat so that your feet are flat on the floor. You should be able to comfortably reach the bar without having to lean too far forward.
Now, grip the bar with an underhand grip (palms facing up), with your hands around shoulder-width apart. From there, follow the same movement as a standard barbell curl, contracting your biceps and using them to initiate the bar lifting off the rack. Complete your rep – remembering to pause and squeeze your biceps at the top – before controlling the bar back down. Come to a stop just above the rack; pause, and go again!
Using a barbell vs using dumbbells
One of the best things about curl exercises is their versatility; not only are there tonnes of exercise variations, but you can also target your biceps using different pieces of equipment. And, if the straight and EZ bars are out of action, you can still complete your workout by adding dumbbells into the mix.
With all pieces of gym kit, there are pros, cons, and different benefits to each, and barbells vs dumbbells is no exception. Each person will have personal preferences based on their workout goals and their physical abilities, but, in general, most people will find that:
They like the fact that they can work one arm individually, or both together, using dumbbells.
They can lift heavier using barbells.
Using dumbbells allows a wider range of grip options in terms of pronation and supination (i.e, you can turn your hands towards or away from your body to activate different parts of your arms).
Dumbbells offer a greater range of motion.
Dumbbells are better for correcting muscular imbalances.
Whereas barbells are better for preventing muscular imbalances (as both arms have to work in sync).
So, with all that being said, is one option better than the other?
In our opinion, no – and using both bars and dumbbells (in different workouts) across your training programme will reduce the risk of imbalances and injury, allow you to specifically target more individual muscles, and prevent boredom!
Barbell curls for better biceps
Whether you train at home or in your local gym, barbell curls are a versatile arm exercise that will boost your bicep strength and improve all-around strength, stability, and physique throughout your arms. They’re simple to learn, easy to adapt, and incredibly effective when done with good form.
Wherever you’re smashing out the reps, our range of women’s training shoes and men’s training shoes will give you a sturdy base to maintain the perfect bar curling form. And our extensive range of men’s workout gear and women’s workout clothing – all featuring tops, bottoms, and accessories made from high-quality, long-lasting, purpose-built fabrics – will keep you comfortable and give you the confidence to squeeze out those last few reps.