The Barbell Biceps Curl is an upper body exercise that primarily targets the biceps, but also works the forearms. This is an isolation exercise which is well suited to beginner lifters.



  • Stand holding a barbell with a shoulder width grip and your palms facing upwards.
  • Lift the barbell in a slow and controlled manner by squeezing your biceps and keeping your elbows tucked in by your sides.
  • Avoid using momentum/swinging the barbell.

Arm Muscle Diagram.

Arm Muscles