In this lesson, you’ll learn how to perform Barbell Biceps Curls (as well as Standing Biceps Curls with an EZ-Bar). This is one of the most essential biceps exercises and should be performed at the beginning of your biceps workout.
Keep in mind that the triceps make up nearly 70% of your upper arm’s volume—so if you want big arms, don’t just focus on biceps.
Find more biceps exercises at weight training and bodybuilding resources.
Execution
- Stand with your feet shoulder-width apart and knees slightly bent.
- Keep your abdominals engaged, and grip the barbell or EZ-bar with hands roughly shoulder-width apart.
- Begin to curl the barbell upward without moving your elbows.
- Exhale slowly as you lift.
- Avoid leaning back or using momentum.
Beginners often cheat by leaning back, shrugging the shoulders, swinging the arms, or starting the lift from the hips or thighs. While that may make the movement easier, the goal is not to make it easy—it’s to make it effective.
- Keep your elbows locked in place and only move your forearms.
- You can even lean slightly forward (about an inch) to eliminate momentum.
- Make sure your upper arms stay vertical.
- Squeeze your biceps at the top of the curl, then lower the barbell slowly and inhale as you descend.
- The downward (eccentric) phase should be slower than the upward movement.
- At the bottom of the motion, fully extend your arms to stretch the biceps.
- Be careful—extend slowly to avoid elbow strain or injury.
Advice
- Don’t lean back while curling the weight.
- Keep your elbows still—no swinging.
- Keep your shoulders relaxed and low throughout the movement.
- Be cautious at the fully extended position; moving too quickly can lead to elbow injuries.
- Stretch your biceps between sets or at least after the last set.
- Barbell curls are best placed at the start of your biceps routine.
- Remember: Biceps account for just over 30% of your upper arm. To build bigger arms, train your triceps too.
Repetition Guidelines
- For strength: 5 sets of 5 reps
- For size (hypertrophy): 3 sets of 8–12 reps
- For definition: 2–3 sets of 20 reps
Suggested Biceps Exercises
- Anatomy of the Biceps
- Biceps Preacher Curl
- Alternate Dumbbell Curl
- Dumbbell Hammer Curl
- Cable Hammer Curl with Rope Attachment
- Incline Dumbbell Curl
- Incline Curl for the Flexors
- Biceps Concentration Curl
