Barbell Curl

Builds your biceps and elbow flexor strength. Stronger biceps help with pulling exercises and everyday lifting.

Muscle group

Biceps

Equipment

Barbell

Exercise type

Isolation

Technique

Moderate technique

Start training with SisuLift→

Muscles worked

§ 01 · Muscles

Primary muscle

Biceps

Supporting muscles

Forearm

How to perform

§ 02 · Steps

01
Stand with your feet hip-width apart and brace your core, keep your chest up and your shoulder blades lightly pulled back.
02
Grip the barbell with an underhand grip at shoulder width, extend your arms down, and keep your elbows locked at your sides.
03
Bend your elbows and curl the barbell up under control without swinging your body until your biceps are fully contracted.
04
Pause briefly at the top and squeeze your biceps, keeping your elbows in the same position.
05
Lower the barbell slowly under control to full extension and return to the next repetition without swinging your hips.

Beginner's guide

§ 03 · Guide

What it works

Builds your biceps and elbow flexor strength. Stronger biceps help with pulling exercises and everyday lifting.

What it should feel like

You should feel it in your biceps, with your forearms supporting the movement. It should not be felt in your lower back or wrists.

Most common mistake

A common mistake is swinging the bar up with your body. Keep your elbows by your sides and lift under control.

How to get started at the gym

§ 04 · SisuLift

Barbell Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.