Upper arms

Barbell Curl

The heaviest curl: both arms move the same bar and progress is easy to track.

Also known as: standing barbell curl, EZ-bar curl

Level: Beginner
Equipment: Barbell
Type: Isolation

Movement

Muscles worked

Barbell Curl muscle map: biceps, brachialis and forearm flexors highlighted on the front and back of the body

How to do it

Stand holding the bar with an underhand grip at shoulder width.
Elbows at your sides, abs braced.
Curl the bar to chest height without moving your elbows.
Lower slowly to straight arms.

Form cues

Your body stays still.
If your wrists hurt, use an EZ bar.
Lower over about 2 seconds.

Common mistakes

Thrusting your hips and leaning back: it's cheating and loads your lower back.
Elbows rising with the bar: your shoulder does part of the work.
Not straightening at the bottom: you lose useful range.

Sets and reps

3-4 sets of 6-12 reps with 90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the barbell curl.

EZ-bar curl
The angled grip spares your wrists and elbows.
EZ Curl Bar · Beginner
How to do it
1. Stand holding an EZ-bar with an underhand grip on the angled portions.
2. Curl the bar up toward your shoulders, keeping your elbows pinned.
3. Squeeze at the top, then lower under control.
Primary
Biceps
Secondary
Brachialis, Brachioradialis
Close-grip EZ-bar curl
Hands close: a bit more long-head biceps.
EZ Curl Bar · Beginner
How to do it
1. Stand holding an EZ-bar with hands on the inner bends, palms up.
2. Keep the elbows tucked at the sides.
3. Curl the bar up to shoulder level, squeezing the biceps.
4. Lower under control to a full stretch.
Primary
Biceps
Secondary
Brachialis
Close-grip barbell curl
The same idea with a straight bar.
Barbell · Beginner
How to do it
1. Stand holding a barbell with an underhand grip, hands closer than shoulder-width apart.
2. Start with the bar at the thighs, arms extended, elbows tucked to the sides.
3. Curl the bar up to the shoulders by flexing the elbows.
4. Squeeze the biceps at the top, then lower under control.
Primary
Biceps
Secondary
Brachialis, Brachioradialis
Cheat curl
A little body English up and a very slow lowering; an advanced technique.
Barbell · Intermediate
How to do it
1. Stand holding weight at thigh level with an underhand grip.
2. Use a slight hip drive to start the curl.
3. Curl the weight up toward your shoulders explosively.
4. Lower the weight slowly under control through the full range.
Primary
Biceps
Secondary
Brachialis, Brachioradialis, Lower Back
Drag curl
The bar drags up your body with your elbows moving back.
Barbell · Intermediate
How to do it
1. Stand holding a barbell with an underhand grip, hands shoulder-width apart.
2. Start with the bar at the thighs and elbows at the sides.
3. Curl the bar by sliding (dragging) it straight up along your body.
4. As the bar rises, let the elbows travel backward so the bar stays in contact with your torso.
5. Stop when the bar reaches mid-chest; the biceps will be fully shortened.
6. Lower under control along the same path and repeat.
Primary
Biceps
Secondary
Brachialis