Barbell Curls

Exercise Description
Main Target Muscles	Biceps
Secondary Target Muscles	None
Workout Type	Strength
Gym Gear	Barbell
Fitness Level	Beginner
Compound/Isolated	Isolation
Power Move	Pull

Target Muscle: Biceps

Barbell Curl Overview

This biceps exercise can put a lot of strain on the wrists and elbows. Here’s how to perform the barbell curl safely and effectively. 

You can use dumbbells if you want the same level of resistance but a higher level of safety. 

How to Do It

• Stand tall with your chest up and core engaged, hold the barbell with your hands using an underhand grip. 
• Keeping your chest up and your elbows by your sides, start the move by pulling your hands slightly up so you feel your biceps become engaged.
•  While maintaining tension in your biceps, bring the bar up to shoulder height.
• Give your biceps a bit of squeeze.
•  Lower the bar again slowly and in a controlled fashion.

Tips on Barbell Curls

• Contract your biceps for greater muscle engagement.
• Lifting too heavy is counter productive.