Step by step
- Stand with feet hip width apart and grip the bar with palms facing forward, hands shoulder width apart.
- Let your arms hang straight, elbows by your sides and shoulders back.
- Curl the bar up by bending your elbows, without letting them move forward.
- Curl until your forearms are almost vertical and squeeze your biceps for a moment.
- Lower the bar slowly until your arms are fully straight.
Tip: If the straight bar hurts your wrists, try the EZ bar or dumbbells.
Common mistakes
Leaning back to lift the bar moves the work to your back. If you need momentum, the weight is too heavy.
If your elbows move forward, your shoulders take over. Keep them by your sides.
Cutting the range short at the bottom takes work off your biceps. Straighten your arms fully on every rep.
The lowering phase builds muscle too. Take about two seconds on the way down.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Straight bar or EZ bar?
The straight bar puts your biceps in their strongest position; the EZ bar is easier on the wrists. Use whichever feels right.
How often should I train biceps?
Twice a week usually works, bearing in mind that back exercises like rows and pull-ups train them too.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add barbell curl to your routine
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