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Biceps

Barbell Curl

The Barbell Curl is a strength exercise with a barbell for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.

Also known as: bicepscurl, ez bar curl

Level: BeginnerEquipment: BarbellSingle-joint (isolation)
Barbell Curl demonstration

How to do it

  1. Stand tall holding a barbell with palms facing forward, hands shoulder-width, arms straight.
  2. Pin your elbows to your sides and brace your trunk.
  3. Curl the bar up in an arc until it is in front of your upper chest.
  4. Squeeze the biceps briefly at the top.
  5. Lower the bar slowly until your arms are fully straight.

Tips

  • Keep the elbows under the shoulders or slightly forward, never behind.
  • Straighten the arms fully at the bottom of every rep.

Common mistakes

  • Swinging the torso to get the bar moving.
  • Letting the elbows rise far forward at the top so the front of the shoulders takes over.

Muscles worked by the Barbell Curl

  • Biceps (short head) Primary32%
  • Biceps (long head) Primary30%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Barbell Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Barbell Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Barbell Curl good for beginners?

Yes. The Barbell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Barbell Curl?

For example the Axle Bar Curl, Wide Grip Barbell Curl and Band Curl. They train mostly the same muscles, some with different equipment.

How do you make the Barbell Curl harder?

Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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