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Barbell curls

The so-called Barbell Curls are among the most popular fitness exercises for bicep training. This exercise is also known by the English term Barbell Curl. Fundamentally, there are various variations of bicep barbell curls that primarily strengthen your biceps. In the following post, we will explain the three most common exercise variations, where you perform the movement with a shoulder-width, close, or wide grip. Depending on the grip position, you can place more emphasis on the biceps or the arm flexors. Additionally, the Barbell Curls with a close grip are more suitable for beginners, while the wide grip makes the execution more challenging. However, you will learn more about the advantages and disadvantages of each exercise in the respective sections.

Muscles used during barbell bicep curls

Barbell Bicep Curls help strengthen your biceps (musculus biceps brachii). Additionally, the focus is also on the arm flexor (musculus brachialis). Supportively, the brachioradialis muscle, pronator teres muscle, and flexor carpi radialis muscle contribute to this exercise.

When using a close grip, the focus is even more on your biceps.
With the shoulder-width grip variation, you train both the biceps and arm flexors.
While with the wide grip, the emphasis is more on the arm flexors.

Barbell curls for the biceps (classic)

Shoulder-width barbell curls for biceps are the classic exercise for your upper arm training routine. Beginners can perform this exercise without weight plates on the barbell to initially practice the movement. Simultaneously, you can also perform barbell curls with a reverse grip. However, here, you will learn more about the classic execution.

Body Position

Start by standing upright with your legs hip-width apart, slightly bent knees, and an upright back. Ensure a slight arch in the lower back and grasp the barbell with an underhand grip. In the classic barbell curls variation, your hands are shoulder-width apart. Keep your arms slightly bent to protect the elbow joints. The barbell is positioned in front of your lumbar region.

Execution

Now, you can initiate the movement by bending your forearms upward. The power comes exclusively from the upper arms, with only your forearms moving. As you lift the forearms maximally above the elbow joint, exhale. Subsequently, lower the barbell identically while inhaling. In the end position, your arms are not fully extended.

Barbell curl with a wide grip

Barbell curls with a wide grip are another variation. Here, you choose a grip that is wider than your shoulders. However, this exercise is less suitable for beginners as it is significantly more challenging to keep the upper arms vertical and immobile. Barbell curls with a wide grip engage the brachialis more. In the following section, you will find everything you need to know about body position and execution.

Body Position

Begin by standing upright with your legs hip-width apart. Your upper body has a slight arch. Grab a barbell, choosing a grip that is slightly wider than your shoulder width. Consequently, your elbows are not directly beside your body. In the starting position, hold the barbell in front of you with your arms almost fully extended.

Execution

Commence the barbell curls with a wide grip by bending your forearms upward. Ensure that you keep your elbows and upper arms stationary, which is notably more challenging with the wide grip. Exhale during the smooth upward movement. When your forearms are almost perpendicular, pause and return to the starting position in the same motion. Inhale as you prepare for the next repetition.

Barbell close grip bicep curls

Barbell Bicep Curls with a narrow grip can be an alternative approach. This provides the advantage of keeping your elbows close to your body, making the execution of the movement easier. The focus is intensified on the biceps.

Tip:

If you use an EZ bar, you can further protect your wrists.

Body Position:

Start by standing upright, creating a slight arch in your lower back. Grip the barbell with an underhand grip, which should be slightly narrower than your shoulders. The correct grip width should ensure that your elbows remain close to your body.

Execution:

Next, raise your forearms upward by bending the elbow joint. The power comes exclusively from the upper arms. Exhale during the upward movement. Stop the movement when the barbell is just in front of your chest. As you inhale, return to the starting position, keeping your arms slightly bent. This not only protects the elbow joints but also maintains constant tension in the target muscle zone.

Common mistakes when doing barbell bicep curls

In essence, Barbell Bicep Curls are a straightforward fitness exercise. However, there are common mistakes that you should avoid for maximum training effectiveness.

✅ Excessive Weight: Using too much weight can often lead to improper execution of the movement, risking injuries and diminishing the effectiveness of your training.

✅ Excessive Momentum: During Barbell Bicep Curls, your entire body should remain still. Avoid using momentum to swing the weight.

✅ Forward Movement of Shoulders: It's common to observe athletes whose shoulders move forward during Barbell Bicep Curls. However, doing so relieves the biceps and poses the risk of adopting incorrect postures.

✅ Unstable Upper Arms: The power in Barbell Bicep Curls should come exclusively from the upper arms. Ensure that your upper arms remain stationary and do not move during the exercise.