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Last updated February 2, 2026
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bicepsforearmstriceps
Biceps Curl (Barbell)
Hold a barbell with an underhand grip. Curl the bar up to your chest, keeping your elbows pinned to your ribs. Lower the bar all the way down to straight arms.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
biceps
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold a barbell with an underhand grip (palms facing up) at shoulder width.
- Step 2Position Your Arms
- Let the barbell hang at arm's length in front of you with your arms fully extended.
- Keep your elbows close to your torso and your wrists straight.
- Step 3Engage Your Core
- Engage your core muscles to maintain stability throughout the exercise.
- Stand tall with your chest up and shoulders back.
- Step 4Lift the Barbell
- Curl the barbell upwards by bending your elbows while keeping your upper arms stationary.
- Focus on contracting your biceps as you lift the barbell towards your shoulders.
- Step 5Peak Contraction
- At the top of the movement, pause for a moment to maximize the contraction in your biceps.
- Ensure that your wrists remain straight and your elbows stay close to your body.
- Step 6Lower the Barbell
- Slowly lower the barbell back to the starting position, fully extending your arms.
- Control the movement to maintain tension in your biceps.
- Step 7Repeat
- Repeat the curl for the desired number of repetitions, ensuring proper form throughout each rep.
- Step 8Finish the Exercise
- After completing your reps, carefully place the barbell down on the ground.
- Stand tall and take a moment to recover before moving on to your next exercise.