A barbell curl is a variation of the biceps curl that uses a weighted barbell. Perform barbell curls by grabbing a barbell with a shoulder-width supinated grip (palms facing towards your body). Hinge your elbows, and lift the barbell toward your chest.

Consider a few of the benefits to regularly performing barbell curls.

1. __Barbell curls increase your upper-body strength__. The barbell curl targets your biceps brachii muscle as well as the brachialis, a muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight than dumbbell curls.
2. __Barbell curls improve your grip strength__. By activating the brachioradialis muscle in your forearm, barbell curls can enhance your grip strength and improve your performance during other upper body exercises like deadlifts, bench presses, and pull-ups. 
3. __Barbell curls are a versatile bicep exercise__: You can adjust the weight plates attached to the barbell to accommodate your fitness level. Remember to start with lighter weights at first until you’re comfortable with heavy weights.
![MasterClassSEO Barbell Curl ONE](//images.contentful.com/3s5io6mnxfqz/2HQXUKL69l6L0Dfn6ndE88/bad473903d78b3a33ca666802c12f2e7/MasterClassSEO_Barbell_Curl_ONE.jpg)
For the barbell curl, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

![MasterClassSEO Barbell Curl TWO](//images.contentful.com/3s5io6mnxfqz/3loBaSGbFK8d3sUrFzqyt0/0ff8e32de69eef44a1653e70e2ebcc3d/MasterClassSEO_Barbell_Curl__TWO.jpg)
- Begin by grabbing a barbell with an underhand grip, and stand with your feet hip-width apart with a slight bend in your knees. Your hands should be slightly wider than your hips. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your weight should be evenly distributed along your feet. Grip the floor with your feet to create a stable foot position. Your arms should be long with a slight bend in your elbows. Pretension your shoulders and hips while engaging your core. All repetitions should begin from this position.
- While keeping your upper arms still, squeeze your biceps and begin to bend your elbows.![MasterClassSEO Barbell Curl THREE](//images.contentful.com/3s5io6mnxfqz/37lXIxfTIij45bhNZU8tBU/6e5cd45a87e268f30a1f86fcedde02a8/MasterClassSEO_Barbell_Curl_THREE.jpg)
- Bend your elbows until your lower arms contact your upper arms. The barbell should finish close to your shoulders without contacting your shoulders.
- Squeeze your biceps and pause for a second at the top of the movement.
- Slowly straighten your elbows to return to the starting position.
- Come to a complete stop at the bottom before beginning another repetition.

Once you’ve practiced the traditional barbell curl, consider trying one of these four variations.

1. __EZ bar curl__: This variation uses an EZ bar with an angled bar rather than a straight barbell. Although they activate your forearms less, EZ bar curls are typically easier on your wrists during lifting exercises. 
2. __Barbell preacher curl__: If you want to focus on toning your arms, consider trying the barbell preacher curl. Perform this variation by sitting at a preacher bench with your arms resting on a slanted, padded surface as you lift. 
3. __Wide-grip barbell curl__: The wider grip used in this variation puts more emphasis on the short head of your biceps brachii muscle.
4. __Seated barbell curl__: This seated variation uses a shorter range of motion, targeting your biceps brachii while taking pressure off your forearms.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
Whether you’re an experienced bodybuilder or a novice lifter, the barbell curl is an essential upper-body workout to use in your strength-training program.

Whether you’re an experienced bodybuilder or a novice lifter, the barbell curl is an essential upper-body workout to use in your strength-training program.

Barbell Curl Guide: How to Master Barbell Curls

A barbell curl is a variation of the biceps curl that uses a weighted barbell. Perform barbell curls by grabbing a barbell with a shoulder-width supinated grip (palms facing towards your body). Hinge your elbows, and lift the barbell toward your chest.

What Is a Barbell Curl?

Consider a few of the benefits to regularly performing barbell curls.<ol class="mc-m-4"><li class="mc-my-4"> 1. Barbell curls increase your upper-body strength. The barbell curl targets your biceps brachii muscle as well as the brachialis, a muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight than dumbbell curls. </li><li class="mc-my-4"> 2. Barbell curls improve your grip strength. By activating the brachioradialis muscle in your forearm, barbell curls can enhance your grip strength and improve your performance during other upper body exercises like deadlifts, bench presses, and pull-ups. </li><li class="mc-my-4"> 3. Barbell curls are a versatile bicep exercise: You can adjust the weight plates attached to the barbell to accommodate your fitness level. Remember to start with lighter weights at first until you’re comfortable with heavy weights. </li></ol>

3 Benefits of Doing Barbell Curls

<img class="mc-mt-8" style='width: 100%;' src="//images.contentful.com/3s5io6mnxfqz/2HQXUKL69l6L0Dfn6ndE88/bad473903d78b3a33ca666802c12f2e7/MasterClassSEO_Barbell_Curl_ONE.jpg" alt="MasterClassSEO Barbell Curl ONE" /> For the barbell curl, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.<img class="mc-mt-8" style='width: 100%;' src="//images.contentful.com/3s5io6mnxfqz/3loBaSGbFK8d3sUrFzqyt0/0ff8e32de69eef44a1653e70e2ebcc3d/MasterClassSEO_Barbell_Curl__TWO.jpg" alt="MasterClassSEO Barbell Curl TWO" /> - Begin by grabbing a barbell with an underhand grip, and stand with your feet hip-width apart with a slight bend in your knees. Your hands should be slightly wider than your hips. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your weight should be evenly distributed along your feet. Grip the floor with your feet to create a stable foot position. Your arms should be long with a slight bend in your elbows. Pretension your shoulders and hips while engaging your core. All repetitions should begin from this position. - While keeping your upper arms still, squeeze your biceps and begin to bend your elbows.<img class="mc-mt-8" style='width: 100%;' src="//images.contentful.com/3s5io6mnxfqz/37lXIxfTIij45bhNZU8tBU/6e5cd45a87e268f30a1f86fcedde02a8/MasterClassSEO_Barbell_Curl_THREE.jpg" alt="MasterClassSEO Barbell Curl THREE" /> - Bend your elbows until your lower arms contact your upper arms. The barbell should finish close to your shoulders without contacting your shoulders. - Squeeze your biceps and pause for a second at the top of the movement. - Slowly straighten your elbows to return to the starting position. - Come to a complete stop at the bottom before beginning another repetition.

How to Do Barbell Curls

Once you’ve practiced the traditional barbell curl, consider trying one of these four variations.<ol class="mc-m-4"><li class="mc-my-4"> 1. EZ bar curl: This variation uses an EZ bar with an angled bar rather than a straight barbell. Although they activate your forearms less, EZ bar curls are typically easier on your wrists during lifting exercises. </li><li class="mc-my-4"> 2. Barbell preacher curl: If you want to focus on toning your arms, consider trying the barbell preacher curl. Perform this variation by sitting at a preacher bench with your arms resting on a slanted, padded surface as you lift. </li><li class="mc-my-4"> 3. Wide-grip barbell curl: The wider grip used in this variation puts more emphasis on the short head of your biceps brachii muscle. </li><li class="mc-my-4"> 4. Seated barbell curl: This seated variation uses a shorter range of motion, targeting your biceps brachii while taking pressure off your forearms. </li></ol>

4 Barbell Curl Variations

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

Whether you’re an experienced bodybuilder or a novice lifter, the barbell curl is an essential upper-body workout to use in your strength-training program.

Whether you’re an experienced bodybuilder or a novice lifter, the barbell curl is an essential upper-body workout to use in your strength-training program.
