# Bicep Curl (Barbell)

> A standing barbell curl that isolates your biceps with a heavy, stable load.

Page: https://fitnessie.app/exercises/barbell-curl/
Type: Barbell · Isolation
Demo video: https://fitnessie.app/demos/bicep-curl-barbell/11997885d2cbb2f4.mp4

## How to do it

1. Stand tall with your feet about hip width apart and hold a barbell with an underhand grip about shoulder width.
2. Let the bar hang at your thighs with your arms straight.
3. Curl the bar up toward your shoulders, keeping your elbows by your sides.
4. Squeeze at the top.
5. Lower slowly until your arms are straight again.

## Key cues

- Elbows stay at your sides
- Only the arms move
- Wrists straight
- Full range, top to bottom
- Lower slower than you lift

## Common mistakes

- Swinging your body to lift the bar
- Letting the elbows drift forward
- Bending the wrists
- Using too much weight and cutting the range short

## Muscles worked

- Primary: Biceps
- Secondary: Forearms

## Equipment

Barbell.

## Variations

- [Bicep Curl (Machine)](https://fitnessie.app/exercises/machine-bicep-curl/)
- [Bicep Curl (Dumbbell)](https://fitnessie.app/exercises/dumbbell-curl/)
- [Bicep Curl (Cable)](https://fitnessie.app/exercises/cable-curl/)
- [Bicep Curl (Band)](https://fitnessie.app/exercises/band-bicep-curl/)

## Programs that use it

- [PHUL](https://fitnessie.app/programs/phul/)

## References

- [StrengthLog: Barbell Curl](https://www.strengthlog.com/barbell-curl/)
- [BarBend: Barbell Curl](https://barbend.com/barbell-curl/)
- [ACE: Bicep Curl](https://www.acefitness.org/resources/everyone/exercise-library/70/bicep-curl/)