Barbell Bicep Curl

Muscles Barbell Bicep Curl Works

Muscles used

• Bicepsfront of the upper arms
• Brachialisdeep muscle under the biceps near the elbow
• Brachioradialisouter forearm muscle running from the elbow toward the thumb side of the wrist
• Forearmslower arms from the elbows to the wrists

Main muscleKeep your elbows by your sides and curl the barbell up toward your shoulders. The main muscle driving this movement is your biceps. Your biceps contract to bend your elbows and lift the bar.

Supporting musclesYour brachialis helps add elbow-flexion strength from underneath the biceps, and your brachioradialis assists from the outer forearm.

How it should feelAs the bar rises, the front of your upper arms should shorten and squeeze. Near the top, your biceps should feel firm and fully contracted.

Signs you're offIf your elbows drift forward or your body leans back, you are using your shoulders and momentum instead of your biceps. If your wrists bend, your elbows and wrists may take extra stress.

Remember thisKeep your elbows pinned by your sides and curl the bar by squeezing your biceps.

Setting Up for Barbell Bicep Curl

Setup orderInsert a weight plate of the same weight → Lock the clip right next to the plate

• Barbell and plates

  Set it like thisInsert plates of the same weight onto both sides of the straight bar all the way onto the bar.

  How to checkThe numbers and weight markings on both plates must match, and the plates must be inserted all the way into the bar.

• Clips

  Set it like thisInsert a clip on the outside of the plate and attach it right next to the plate to lock it.

  How to checkThere shouldn't be any noticeable gap between the clip and the plate, and the plate shouldn't move outwards even if you push it with your hand.

Watch out forAvoid starting with weights of the two plates are different, the plates are not inserted all the way, or the clips are detached from the plates.

Stance for Barbell Bicep Curl

Foot widthPlace your feet about shoulder-width apart.

Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.

Upper body positionKeep the bar close to your body so it starts in front of your thighs.

Why it mattersIf your foot support is unstable, your body may sway as you curl the bar.

How to Grip for Barbell Bicep Curl

Grip typeHold the barbell with both hands, with your palms facing forward.

Grip widthPlace your hands about shoulder-width apart, so your hands sit just outside your thighs when you hold the bar.

How hard to gripPlace the bar in the middle of your palms and wrap your thumbs around it. Keep the backs of your hands in line with your forearms.

The Key Point for Barbell Bicep Curl

Keep your elbows close to your sides and slowly lift the bar without shaking your body.

Think of it like thisThe feeling of keeping your elbows close to your body

Before the fixYou lean your upper body back, or your elbows go too far forward.

After the fixI feel strength in the front of my arms, and my torso doesn't shake.