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Barbell Bicep Curl

Also called: Standing barbell curl

Simplified side view of the upper arm showing the two-headed biceps brachii on the front of the humerus and the three-headed triceps brachii covering the back of the humerus, down to the elbow. — Arms — biceps brachii and triceps brachii (simplified). A beginner-level schematic of the upper arm's opposing muscle pair: biceps brachii and triceps brachii.
Illustration: Anatomy Learning Platform (original) · CC0-1.0 (public domain dedication)

Primary muscles: Biceps brachii

Secondary muscles: Brachialis

Joints / actions: Elbow joint (humeroulnar joint) (flexion)

Plane: sagittal

Equipment: barbell

What it is

Standing and holding a barbell with palms facing up, bending the elbows to curl the bar toward the shoulders, then lowering with control.

Purpose

The classic exercise for building elbow-flexion strength, emphasizing the biceps brachii through a supinated grip.

Starting position

Stand tall holding a barbell with an underhand (supinated) grip, hands shoulder-width, arms extended, elbows close to the torso.

Step by step

Keeping the upper arms and elbows still against the torso, curl the bar up by bending the elbows.
Squeeze briefly at the top without swinging the torso.
Lower the bar under control back to full arm extension.

Breathing

Exhale as you curl up; inhale as you lower.

Coaching cues

"Elbows pinned to your sides, curl with the arms only, no swinging."

Common mistakes

Swinging the torso or using the hips to help lift the weight; letting the elbows drift forward; using a partial range of motion.

Easier regression

Use dumbbells with a lighter total load, or reduce range of motion if full extension is uncomfortable.

Harder progression

Increase load gradually once strict form is consistent, or add a pause at the top.

Alternatives

Dumbbell curl, cable curl, EZ-bar curl.

Who may benefit

Anyone building elbow-flexor strength and arm size as an accessory to pulling movements.

Who should modify or avoid it

Those with elbow or wrist pain in a supinated grip should try a neutral-grip alternative (hammer curl).

Why this exercise works

The supinated (palm-up) grip puts the biceps brachii in its strongest position for elbow flexion, directly and efficiently loading it through a full range of motion.

⚠ Safety note

Choose a load that allows the elbows to stay still — swinging shifts stress to the low back and reduces the target muscle's work.

Sources

“The biceps brachii flexes the elbow and is most effective in a supinated (palm-up) position.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19