# Bent Over Barbell Curl

A barbell curl performed bent forward at the hips with the upper arms hanging straight down. The hinged position takes the torso out of the lift, so the biceps do the work.

- Intermediate · Isolation
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-standing-concentration-curl/video/male.mp4
- HTML: https://seto.fit/exercises/bent-over-barbell-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 6/10
- Front delts: 3/10

## How to do the Bent Over Barbell Curl

1. Hold a barbell underhand and push your hips back to lean forward.
2. Let the bar hang below your knees, arms straight.
3. Pull the bar up by bending your elbows, keeping your upper arms still.
4. Slowly lower the bar back to the start until your elbows fully extend.

### Full technique — 7 steps

1. Stand with feet about hip width apart, holding a barbell with a shoulder-width underhand grip.
2. Push your hips back with a slight knee bend until your torso leans forward about 45 degrees.
3. Let the bar hang below your knees with arms straight and upper arms under your shoulders.
4. Curl the bar upward by bending your elbows while keeping your upper arms mostly fixed.
5. Raise the bar toward your upper chest without lifting your torso.
6. Lower the bar back to the start under control until your elbows are fully extended.
7. Hold the same hip angle and back position for the whole set.

## Common mistakes

- Standing up to lift the bar
- Letting elbows drift forward
- Turning it into a row
- Bending wrists under the bar
- Cutting the bottom short

## Form cues

- Keep upper arms still
- Palms stay up
- Keep torso angle fixed
- Let arms hang fully
- Wrists stay straight

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Two-Hand Hammer Curl](https://seto.fit/exercises/dumbbell-waiter-curl/), [Goblet Curl](https://seto.fit/exercises/goblet-curl/)
- **Resistance bands**: [Incline Resistance Band Hammer Curl](https://seto.fit/exercises/incline-resistance-band-hammer-curl/), [Resistance Band Hammer Spider Curl](https://seto.fit/exercises/resistance-band-hammer-spider-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/), [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Barbell Reverse Concentration Curl](https://seto.fit/exercises/barbell-reverse-concentration-curl/) — Beginner
- Easier: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- **This exercise: Bent Over Barbell Curl — Intermediate**
- Harder: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Bent Over Barbell Curl work?

Primary: Biceps 9/10. Also works: Forearms 6/10, Front delts 3/10.

### Which joints does the Bent Over Barbell Curl load?

Elbow: moderate, Lower back: low, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Bent Over Barbell Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Bent Over Barbell Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bent Over Barbell Curl?

Dumbbells: Dumbbell Two-Hand Hammer Curl, Goblet Curl. Resistance bands: Incline Resistance Band Hammer Curl, Resistance Band Hammer Spider Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Machine: Ski Erg Biceps Curl, Alternating Machine Biceps Curl.

### What is an easier version of the Bent Over Barbell Curl?

Barbell Curl (Beginner), Barbell Reverse Concentration Curl (Beginner).

### What is a harder version of the Bent Over Barbell Curl?

Single Arm Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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