Barbell biceps curl

A controlled strength exercise for biceps and forearms. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Choose a light bar and a comfortable underhand grip around shoulder width. Stand balanced with wrists straight.
2. Bend the elbows to curl the bar upward while keeping the upper arms close to the torso.
3. Lower slowly, keeping the back steady and the bar under control.

Muscles involved

Biceps and forearms.

Common mistake to avoid

Do not swing the bar or lean backward to lift it.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Dumbbell biceps curl
• Cable triceps pressdown
• Hammer curl
• Cable overhead triceps extension

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