Home > Fitness Training > Exercise Database > Bicep Curls

Equipment: barbell, free weights, EZ Curl Bar, dumbbells

Technique

1. Start in a standing position with your feet shoulder width apart and your knees relaxed.
2. Grasp a barbell (or use dumbbells) with your hands also shoulder width apart.
3. Your grip should be underhand (palms facing upwards)
4. Stand upright and let the bar hang in front of your thighs.
5. Bend at your elbows to curl the bar to shoulder level.
6. Pause momentarily at this top position.
7. Slowly lower the bar back to the starting position.

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Key points to remember

• Ensure your elbows remain stationary and to the sides of your body during the entire exercise.
• The bar should be moved with a smooth action with no jerky movements.

Alternative

• The exercise can be performed with either a single barbell or two dumbbells (see dumbbell bicep curl). If using single dumbbells, you can perform the exercise with alternate arm action. (see dumbbell bicep curl)
• An alternative to using a barbell to bdo a bicep curl is the EZ Curl Bar, which has angled grips that make it more comfortable to grip and allow for a wider range of motion.
• Some gyms may have pull systems that can perform the same action as this exercise.

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Related Pages

• Read this article on dumbbell Curls: Get a Grip! Squeeze more results from every single rep of your dumbbell curls.
• See dumbbell bicep incline curl, and the dumbbell concentration curls
• Bicep curl max fitness test.
• EZ Curl Bar — similar to a straight barbell, but has angled grips that make it more comfortable to grip and allow for a wider range of motion.
• Free weights for sale in the fitness store.