The barbell curl is the foundational bicep exercise. It allows the most load of any curl variation, making it the best size-builder. EZ bar reduces wrist stress for most people without losing stimulus.
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Form Guide
Step-by-step: Barbell Curl
1Stand with feet shoulder-width apart. Grip the bar just outside your hips.
2Elbows stay pinned at your sides throughout — do not let them drift forward.
3Curl from full extension (bottom) to fully contracted (forearm touches or nearly touches the bicep).
4Do not swing your back — no momentum. Curl with the bicep.
5Lower slowly — 2–3 seconds on the eccentric. This is where half the growth stimulus comes from.
Common Mistakes
What most people get wrong
Elbow drift forward: turning it into a front raise. Keep elbows at your sides.
Swinging the back: takes load off the bicep and onto the lower back.
Short reps: not reaching full extension at the bottom cuts the muscle's range of motion.
Programming
How to program the Barbell Curl
3–4 sets of 8–12 reps. Biceps are a relatively small muscle that responds to volume. 10–15 sets per week is appropriate for most people targeting arm growth. Superset with tricep work for time efficiency.