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Barbell Curl

Primary muscle
Biceps
Secondary muscles
Forearms
Equipment
Barbell

Overview

A standing curl with a barbell that trains both biceps at once. The fixed bar lets you lift more weight than most curl variations.

How to do it

  1. Stand tall holding the bar with an underhand grip at shoulder width.

  2. Let the bar hang against your thighs with your arms straight.

  3. Keep your elbows at your sides and curl the bar toward your shoulders.

  4. Squeeze your biceps at the top.

  5. Lower the bar slowly until your arms are fully straight.

Tips

  • Keep your wrists neutral instead of curling them back.
  • Use an EZ bar if a straight bar feels uncomfortable on your wrists.

Common mistakes

  • Leaning back to swing the bar up.
  • Letting your elbows travel forward.
  • Stopping before your arms are straight at the bottom.

Similar exercises

All Biceps exercises

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