Big biceps, we all want them, right!?
One of the most popular arm exercises on the gym floor, the barbell bicep curl is a staple in many training programs, and if you’re looking for bigger, stronger arms – this is one to add to your arm day rotation.
But are you doing them correctly? Are you getting the maximum benefits from the barbell bicep curl? Maybe, and maybe not.
Let’s discuss what a Barbell Curl is, along with the benefits and variations for you to explore in your own training.
What Is A Barbell Curl?
The Barbell Curl is a gym exercise designed to isolate and target the muscles of the bicep, helping to develop strength and size over time. The barbell curl exercise gets its name from the curling movement created by contracting the bicep muscles to lift the bar, whilst keeping the elbows down by the side of the torso.
The Barbell Curl is one of the tried and tested biceps exercises for developing the muscle group, and is one of the best exercises for growing bigger, stronger arms.
What Muscles Does The Barbell Curl Work?
As with 99% of exercises, there a multiple muscles involved to create the movement – this is no different when it comes to training your biceps. There are three main muscles targeted when doing the barbell curl, they are;
Biceps Brachii (Short Head & Long Head)
The Long head is located on the outer side of the arm.
The Short Head is located on the inside of the arm.
Together, the Biceps Brachii work to flex the elbow joint - which is why the curl motion of a barbell curl helps target them directly.
Brachialis
The Brachialis sits deeper in the arm than the Biceps Brachii, and therefore is less visible. However, this muscle plays a key role in the flexion of the elbow, and, when developed, will help push up against the Biceps Brachii for bigger arms.
Brachioradialis
A bit of a mouthful, but it's worth knowing about. Located on the thumb side of your forearm, the Brachioradialis flexes the forearm at the elbow, and helps stabilize the arm, assisting during flexion and gripping of objects.
The Barbell Curl
The barbell curl is arguably the most common variation of the barbell curl exercises, and although it may look simple, there's plenty to think about to ensure sufficient tension is created through the biceps muscle, along with correct form to help avoid injuries.
Performing the Barbell Curl in the standing position can engage our core, and make it easier to get into the start position for the exercises.
However, there are some key points to remember when performing the standing bicep curl to ensure the correct form, and avoid the swinging bicep curl!
How To Do A Barbell Curl
Start with a light weight, grip the bar shoulder width apart with your palms facing away from you (remember to lift up the bar with a straight back).
Once you’ve picked up the bar, allow it to hang with your arms straight, and elbows by your side – maintaining a stable stance, knees slightly bent and shoulder blades retracted.
Keeping your elbows in the same position (by your side), contract your biceps and curl the bar upwards through a full range of motion.
Tip: Keep your back in a neutral position, with your shoulder blades pinned back throughout the whole movement. No swinging!
Once you can’t bend your arms any further, slowly return the bar to the start position. This is one rep.
Barbell Curl Vs. Dumbbell Curl: What’s The Difference?
To start with, these two biceps exercises use different equipment. Firstly, the Barbell Bicep curl uses a Barbell, or a smaller-length weighted bar to add resistance. The Dumbbell Curl, on the other hand, utilizes dumbbells to add resistance to the exercises.
Secondly, the Barbell Curl allows both your biceps to work together, whereas the dumbbell curl isolates the bicep muscles further, requiring both arms to work independently to lift the weight, placing more emphasis on the bicep while also requiring greater stabilization from the surrounding muscle groups.
Both exercises have their benefits, with the Barbell Curl allowing for a greater load to be added, spread across the two arms. The Dumbbell Curl is a great exercise to add isolation, and work on muscular imbalances between your biceps – after all, we all have one arm, or leg, that’s stronger than the other!
3 Barbell Curl Variations
Variety is the spice of life, and that also applies to your training.
Applying stress and tension to your muscles in different ways can help them gain strength and size, so be sure to add some of these barbell curl variations to your arm training rotation to keep those muscles guessing!
Let's explore the variations, and how to do each exercise.
The Reverse Bicep Curl
The Reverse Bicep Curl can be done with many pieces of equipment, in this instance, we’ll keep on topic with the use of a barbell.
Utilizing reverse grip exercises in your training is a great way to target muscle groups in different ways along with challenging your grip strength.
Remeber above where we mentioed the Brachialis?... The muscle that sits underneath the biceps brachii – well the reverse bicep curl helps to target this muscle, deep within the biceps helping improve strength and overall size within the biceps.
How To Do A Reverse Barbell Curl
The reverse barbell curl is a very similar exercise to the regular barbell curl, besides the way your grip the bar.
Start with a lightweight, grip the bar shoulder width apart with your palms facing towards you (remember to lift up the bar with a straight back).
Once you’ve picked up the bar, allow it to hang with your arms straight, and elbows by your side – maintaining a stable stance and soft knees.
Keeping your elbows in the same position (by your side), contract your biceps and curl the bar upwards through a full range of motion.
Once you can’t bend your arms any further, slowly return the bar to the start position. This is one rep.
The Barbell Preacher Curl
The barbell preacher curl makes use of a bench or specific preacher curl bench.
This exercise can be done seated or standing, with the key difference being the support at the back of the arms from the preacher bench. This support also prevents unwanted movements, such as swinging during the exercise, helping to isolate the bicep muscles throughout the movement for a more targeted approach to bicep training.
The barbell preacher curl can be completed with a straight bar, or an EZ bar for an adjusted grip.
How To Do A Barbell Preacher Curl (seated)
Start with a light weight and grip the bar shoulder width apart with your palms facing away from you.
Pick the bar off the preacher bench rack, using your feet to provide stability whilst sat on the preacher bench.
Keeping your elbows in the same position (against the preacher bench support), contract your biceps and curl the bar upwards through a full range of motion.
Once you can’t bend your arms any further, slowly return the bar back to the bottom of the movement. This is one rep.
The EZ Bar Curl
Another extreely popular bicep exercise, for good reason, is the EZ Bar Curl.
Ths bicep exercises utilizes a different type of bar, called the EZ Bar. This unique bar typically has a wider and narrower grip for bicep curls.
By varying the grip, it can help to place a greater emphasis on different muscles within the biceps.
Narrow Grip: This will help to target the long-head of the biceps, located on the outer side of the arm.
Wide Grip: This will place more emphasis on the short-head, on the inner part of the arm.
How To Do An EZ Barbell Curl (Standing)
Start with a light weight, grip the bar shoulder width apart with your palms facing away from you (remember to lift up the bar with a straight back).
Once you’ve picked up the bar, allow it to hang with your arms straight, and elbows by your side – maintaining a stable stance, knees slightly bent and shoulder blades retracted.
Keeping your elbows in the same position (by your side), contract your biceps and curl the bar upwards through a full range of motion.
Tip: Keep your back in a neutral position, with your shoulder blades pinned back throughout the whole movement. No swinging!
Once you can’t bend your arms any further, slowly return the bar to the start position. This is one rep.
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Now you're armed (excuse the pun) with the tools you need to hit those biceps the right way, with correct form across multiple barbell curl variations.
Put them to the test, and challenge your biceps in new ways.
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WRITTEN BY: CHRIS BECK
Chris Beck is Senior Editor at Gymshark, with a passion for curating informative conditioning and health content. Chris is an experienced Personal Trainer, and also holds qualifications in Nutrition, Sports Performance, and is a certified Crossfit Level 1 Trainer.
