Barbell Biceps Curl
BicepsIsolationPullBarbellBeginner
The barbell curl is the most classic biceps isolation exercise. It allows more weight than dumbbells.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Supinated grip at shoulder width.
- 2.Elbows pinned to your sides.
- 3.Bend your elbows, curling the bar toward your shoulders.
- 4.Squeeze the biceps at the top.
- 5.Lower under control to full extension.
Common mistakes
- ●Letting the elbows drift forward
- ●Using torso momentum
- ●Not lowering all the way
- ●Gripping too wide
Proper technique
The elbows are the axis — they must stay fixed. Active supination maximizes the contraction. The controlled lowering is as important as the lift.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Biceps brachii
Secondary
- Brachialis
- Brachioradialis