Barbell Bicep Curls

Intermediate Level of Difficulty

The barbell bicep curl is an intermediate upper body exercise that targets the biceps.


Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Picture of Forearms


We don't often think about our forearms when we exercise. This is a little surprising as they are one of the most used muscles throughout our daily routines. Your forearms are involved in almost every movement especially when exercising. Every time you are required to grip anything with your hands, you’ll be using your forearms.

Equipment Used

Picture of Barbell


A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Exercise Instructions

barbell bicep curls - step 1

Step 1

Start in a standing position while holding the barbell in your hands approximately shoulder width apart.

barbell bicep curls - step 2

Step 2

Keep your body rigid as you curl the barbell up to your shoulders. Make sure not to lean back while curling the bar.

barbell bicep curls - step 3

Step 3

Lower the bar back down to the thighs with full control. Do not let the barbell pull you forward.