How to Do Barbell Bicep Curls

Barbell bicep curls, also known as straight bar curls, are the best isolation exercise for building bigger biceps. This page teaches you how to use proper barbell curl technique and maximize your results.

Barbell Biceps Curls Video

The following video demonstrates proper straight bar curl technique.

Video credits: YouTube user "bad959fl"

Muscles Worked,
Mechanics & Equipment

Target:	Biceps Brachii
Synergists:	Brachialis Brachioradialis
Stabilizers:	Anterior Deltoid Levator Scapulae Middle Trapezius Upper Trapezius Wrist Flexors
Mechanics:	Compound
Equipment:	Barbell

Barbell Bicep Curl Instructions

1. Set Up. Find your equipment and get situated for the straight bar curl exercise by doing the following:
   • Find a Clear Space. Find a space where you can do curls and bring the barbell there. It's proper gym etiquette to not use the squat rack or power rack (unless there's almost nobody there or if it's your home gym).
   • Add Weight. Load the barbell with a reasonable amount of weight. Avoid the urge to be like 99% of gym-goers, who use more weight than they can handle... Unless of course you are trying to sabotage your progress.
   • Pick It Up. Pick the barbell up off the floor with an underhand, shoulder-width grip. Keep your shoulders back and hold the bar just in front of your thighs. This is the starting position.
2. Performing Barbell Bicep Curls. If you follow these exercise instructions, then you are guaranteed to have super-deluxe form.
   • Positive Repetition. Lift the bar up in an arc, toward your chest, moving only your forearms. Don't swing your body to generate momentum. Keep your elbows touching your torso so that your upper arms remain stationary. Curl the bar up until your forearms are vertical (i.e. perpendicular to the floor) – Let your elbows to move forward a little as you near the top of the rep, in order to reach this vertical position. Aim for a 1-2 second tempo for the positive rep.
   • Midpoint. Squeeze your biceps hard at the top of the repetition.
   • Negative Repetition. Slowly lower the bar back to the starting position, keeping your elbows against your sides. The negative rep take about 2 seconds.
   • Repeat. Repeat for the movement for the desired number of repetitions. When starting out with barbell bicep curls, I recommend about 8 reps, but anywhere from 6-12 reps should suffice (more than 12 reps typically isn't very helpful on this exercise). You can experiment with heavy curls in the 3-6 rep range after you get the technique down and have experienced significant progress on the major lifts.

Are Bicep Curls Right for You?

Curls Are a Good Exercise for All Levels of Experience. Barbell curls are by no means an essential exercise – You don't need it to build bigger biceps. However, bicep curls can help with arm growth and improve your strength on compound exercises like pull ups, chin ups and bent over rows. And possibly the best benefit is that this is a "fun" exercise that's good for getting a little pump and staying motivated.

If you are a beginner, though, you have to be careful not to overdo it. Most newbies are overzealous and end up doing several sets of direct biceps work, thinking that it'll get them gigantic guns...

...Unfortunately, that's not the way it works – You have to start slow and work your way up; otherwise you'll actually be hurting your progress. In the MYx8 weight lifting routine, I recommend just 3 sets of 8 reps for curls at the end of the workout.

If you're an intermediate or advanced lifter, though, then you can increase the number of sets for this exercise (or other bicep exercises). It's really up to your discretion, how much you want to focus on direct arm work as opposed to compound exercises.

Share |

^Top of Page