Biceps Strength
Barbell Curl
The Barbell Curl is a intermediate-friendly barbell strength exercise that targets the biceps. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary muscles—
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Barbell Curl
- Stand tall with feet shoulder-width apart, gripping the bar underhand at shoulder width with arms fully extended.
- Pin your elbows to your sides and brace your core to stop your torso from swinging back.
- Curl the bar upward by bending only at the elbows, keeping the upper arms locked in place.
- Squeeze the biceps hard at the top with the bar near the front of the shoulders.
- Lower the bar slowly over 2 to 3 seconds, fighting the bar all the way back to full extension.
- Pause at the bottom in a fully straight-arm position, then repeat for clean controlled reps.
02 The payoff
Why it earns its spot
- Builds biceps size and strength with a heavier load than dumbbells allow.
- Trains both arms together for balanced symmetrical growth.
- Reinforces strict elbow flexion mechanics that carry over to all curls.
03 Don't do this
Common mistakes
- Swinging the torso to throw the bar up, which transfers work from the biceps to the lower back.
- Drifting the elbows forward at the top, which turns the curl into a partial front raise.
- Cutting the range short and not extending the arms fully at the bottom of each rep.
- Gripping the bar too wide, which shifts tension off the biceps and stresses the wrists.
EGON Put it on record
Track it in EGON.
Log every set of the Barbell Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
