Strength

Barbell Curl

Boost your bicep strength and size with the Barbell Curl. This exercise also improves grip strength and forearm muscles by curling a barbell up to your shoulders, then lowering it down.
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Barbell Curl instructions
Step-by-step instructions
1
Stand tall with your feet hip-width apart and hold a barbell with both hands, palms facing forwards.
2
Keep your elbows close to your sides and bend them to lift the barbell towards your shoulders.
3
Make sure you don't move your upper arms, only your lower arms should be doing the lifting work.
4
Pause for a second at the top then slowly lower the barbell back down.
5
Keep your back and shoulders straight throughout the exercise and avoid using your back or shoulders to lift the weight.
Stand tall with your feet hip-width apart and hold a barbell with both hands, palms facing forwards.
Keep your elbows close to your sides and bend them to lift the barbell towards your shoulders.
Make sure you don't move your upper arms, only your lower arms should be doing the lifting work.
Pause for a second at the top then slowly lower the barbell back down.
Keep your back and shoulders straight throughout the exercise and avoid using your back or shoulders to lift the weight.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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