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Bicep Curl (Barbell)

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How to do a Bicep Curl (Barbell)

  1. Pick the bar up and hold it with a grip slightly wider than your hips. Your arms should be straight with your palms facing forward and your wrists just outside your thighs.
  2. Straighten your back, bring your chest out, take a breath, and curl the barbell by contracting your biceps. Don’t use body swinging and momentum to lift the bar; only your bicep strength.
  3. Curl the bar until your wrists become slightly more elevated than your elbows, hold the contraction for a moment, exhale, and then lower the bar in a controlled motion.
  4. As you go down, make sure to extend your arms and stretch your biceps fully.
  5. Inhale again and repeat the motion.


The most important thing you need to keep in mind here is to force your biceps to do all the work by keeping your entire body stable throughout each repetition. Swinging back and forth can help you lift more weight, but it will take the emphasis away from your biceps.

Bicep Curl (Barbell) Alternatives