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Standing Barbell Curl Video Guide

Average: 3.5 (101 votes)
3.5 5 101

Exercise Profile

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  • Strength
  • Barbell
  • Isolation
  • Pull
  • Beginner

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Biceps Exercises Diagram

Exercise Instructions

  1. The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up).
  2. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
  3. The bar should not be touching your body.
  4. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
  5. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
  6. Repeat for desired reps.

​Barbell Curl Tips:

  1. The single biggest mistake lifters make on this exercise is swinging the body back to assist in moving the weight up. This is cheating! Your body should remain fixed and only your biceps should be used to move the weight.
  2. Another mistake is not keeping the elbows fixed and in at the sides. You should not let your elbows come forward when moving the weight up.
  3. And finally, you need to control the weight throughout the set. This means not letting it drop quickly!
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Comments (38)

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Dale
Posted Sun, 03/11/2012 - 19:54

The new video system takes so long to load in Australia with a 2mb connection

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AbdelRahman
Posted Thu, 03/15/2012 - 06:54

Yeah I agree with that it does the same with me in Egypt

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Muscle Man
Posted Sat, 03/24/2012 - 04:49

The videos loads fine for me

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Sean
Posted Mon, 03/26/2012 - 21:51

Is there any reason you suggest a barbell over dumbells?

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Muscle Man Wannabe
Posted Thu, 03/29/2012 - 08:02

@Dale, same here. it takes ages for the videos to load. Im on a 3mb connection in brisbane

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Rugbydread
Posted Tue, 04/24/2012 - 04:27

video doin just fine in China

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Freeze man
Posted Wed, 05/02/2012 - 19:49

Video loads fine for me

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Jonathan Root
Posted Mon, 05/07/2012 - 00:01

Video loads within 3 seconds here in America of course having a 12mbps connectionhelps

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noob
Posted Sat, 05/19/2012 - 16:35

any ideas how i could do this at home without a barbell?
or if there any good substitutes?

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Steve's picture
Steve
Posted Mon, 05/21/2012 - 10:12

Try dumbbell curls instead.

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JPMass508
Posted Fri, 06/01/2012 - 11:19

Thanks for this Bicep routine after I was done I almost couldn't shave. Then again this is my first week.

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Lexxi
Posted Sun, 07/15/2012 - 23:56

Dose this stuff really work

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TMX
Posted Thu, 08/23/2012 - 12:52

I have this barbell pole(very old) that is only 4 feet in length wich makes the weight much closer to your side ...like to no is they would do the trick .

been working out for 8 month stong. weight was at 195lbs . now im aroung 206 ...is this a good start? started lifting 72lbs now im heading to 166lbs..and im 25 years old. only thing ive been doing is lifting free weights and bench press and push ups ...these ok?

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Steve's picture
Steve
Posted Thu, 08/23/2012 - 15:13

If most of your weight gain is muscle, that's a great start. Regarding your question, those are solid exercise choices. Free weights are considered the best choices, in general.

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adam
Posted Sun, 08/26/2012 - 09:20

Is it possible to replace the wide bar with an EZ-bar ... or will that make it a bit easier and a bit different?

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vishwas shukla
Posted Thu, 09/13/2012 - 02:46

how much weight can i lift in sets

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Jack Crawford
Posted Wed, 09/26/2012 - 10:55

Just to say here in UK the videos load instantly, no problem at all.

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Casey Cochran
Posted Tue, 10/02/2012 - 19:23

When doing this workout the reps say 8,8,6 do you add weight to go from 8 to 6 reps ? or do the same weight each set of 8 8 then 6 reps?

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vishwas shukla
Posted Thu, 10/04/2012 - 06:40

yes i add weight to go from 8 to 6 reps but please tell me how much weight shuld i lift in first set, second set and 3 set?

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daniel
Posted Wed, 10/16/2013 - 06:45

No don't add any weight for the last set - you should only barely be making the 8 in the first 2, and so should be so tired that you can only do 6 for the last set. In other words lift heavier.

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MC Tatonka
Posted Thu, 10/25/2012 - 02:43

So if your curling an 50lb bar the first week and can only lift it to 6 reps great. When that 50lb bar becomes lighter to you because of added muscle and your lift to the 8th rep it's time to bump up your weight. So the next week you lift a 60lb bar to 6 reps when failing at the 7th rep (meaning your can't do the 7th). And when you can lift that 60lb bar to 8 reps then add more weight till you can only do 6 reps again. Keep repeating and you will add muscle/strength.

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Scott
Posted Sat, 12/15/2012 - 14:16

Hey first time commenting love the website, VERY helpful! Anyway I was wondering if you should only be doing these specific amounts of excersises on the days or are you encouraged to add a couple more?

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Joey's picture
Joey
Posted Mon, 12/17/2012 - 16:47

This is a demonstration of how to preform the exercise as part of a well-written program.

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Jonathan
Posted Sat, 12/29/2012 - 00:10

Guys be patient, This is good stuff definitely worth a couple minutes.

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Ryan
Posted Thu, 02/07/2013 - 13:22

First off thanks... this is a really useful site. A note for those with video loading problems, I've NEVER commented on anything, so this is really a first:

It loads instantly here in London too. From the indications above this is hosted somewhere closer to Europe/Americas than the Antipodes. I can see that it's a TINY video (and bitrate for that matter) in the scheme of the internetz, so if its taking a long time to load you've got bandwidth problems between your computer and the router, or your router and the ISP. (Likely constraint at the local DSLAM if you're on A/DSL, noise on the lines, or maybe other issues if its cable). Also some ISPs give you better throughput for national vs international traffic (largely to do with how much they pay for international traffic vs free local traffic) so it may be that international stuff isn't quite as fast as local stuff. I've got a great connection in London, but even then loading my old NZ/AUS websites takes a while, and I'd expect that.

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Peter
Posted Tue, 02/12/2013 - 03:05

video loads fine in germany (100mbit); but should load fast on slower connections too, since its quite small

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Mylton
Posted Mon, 03/25/2013 - 10:31

I have an issue when I do this particular excercise my forearms feel like I am putting too much pressure even though I know my biceps can handle the weight. Are there any alternatives?

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Vishal
Posted Wed, 06/19/2013 - 07:04

I want personality same like john cena. :-)

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Dillon
Posted Thu, 06/20/2013 - 09:29

video loading fine in ireland

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Harpreet
Posted Wed, 07/24/2013 - 12:28

Can u use a preacher curl instead and if so does it have the same effect as a barbell?

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brother
Posted Mon, 08/19/2013 - 12:18

Type muscle and strength on youtube you will access the same video

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Jose
Posted Wed, 11/06/2013 - 23:51

What is the 28 method?

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Tony
Posted Tue, 11/26/2013 - 04:50

Simple but effective exercise . Worth the time.

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ayaz taqi
Posted Tue, 11/26/2013 - 09:08

my left arm is week as my right arm
shuld i lift more weight from my left arm or there is any other way
advise me what shuld i do

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bhm dude
Posted Sat, 12/21/2013 - 20:45

no, lift the same with both arms.

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Noob
Posted Tue, 12/03/2013 - 11:41

I can't even watch the videos. I've been on youtube looking for them.

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Calum
Posted Sat, 01/25/2014 - 07:50

Can you do this exercise on a smith machine?

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RAHUL
Posted Fri, 04/04/2014 - 08:10

HII, MERA NAM RAHUL HAI, OR MERI UMAR 23 YEARS HAI. ME APNI BAJUO KA SIZE BADHANA KE LIYE KON SA HEALTH PRODUCTS LU OR PLASE BATANA WITH WORKOUT.

THANKS

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