Barbell Curl
The barbell curl is the classic bicep builder. It allows heavier loading than dumbbells and targets both the long and short heads of the biceps.
How to Perform
Stand with feet shoulder-width, grip the bar at shoulder-width with an underhand grip.
Pin your elbows to your sides and keep them stationary throughout.
Curl the bar up by contracting your biceps — do not swing the weight.
Squeeze hard at the top for one second.
Lower the bar slowly (3 seconds) to full arm extension.
Common Mistakes to Avoid
Swinging the body to generate momentum — this is the most common cheat.
Moving the elbows forward as you curl, which recruits the front delts.
Cutting the range short by not fully extending at the bottom.
Gripping too hard with the fingers instead of letting the bicep do the work.
Muscle Activation
Variations
Track your Barbell Curl progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.