Straight-Bar Bicep Curl
Build massive upper-arm strength with the Straight-Bar Bicep Curl. This classic barbell staple isolates the biceps for peak contraction and serious mass. Pure, effective, and results-driven.
The Straight-Bar Bicep Curl mainly works the biceps, with help from the forearms. No equipment needed: it uses just your bodyweight.
Straight-Bar Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Straight-Bar Bicep Curl
Setup and Positioning
Stand with feet shoulder-width apart, knees slightly bent for stability.
Grasp the barbell with an underhand grip (palms facing upward), with hands spaced approximately shoulder-width apart.
Keep your elbows close to your torso throughout the movement.
Movement
Start with the bar at thigh level, arms fully extended.
While keeping your upper arms stationary, exhale and curl the weight while contracting your biceps.
Continue to lift the bar until your biceps are fully contracted and the bar is at shoulder level.
Squeeze your biceps at the top of the movement for a brief pause.
Inhale and slowly lower the bar back to the starting position in a controlled manner.
Ensure you do not swing your torso to help lift the weight.
Straight-Bar Bicep Curl FAQs
What muscles does the Straight-Bar Bicep Curl work?
The Straight-Bar Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Straight-Bar Bicep Curl?
None. The Straight-Bar Bicep Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Straight-Bar Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
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