Bent Over Barbell Curl — how to, muscles worked, alternatives

How to do the Bent Over Barbell Curl

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

Full technique — 7 steps

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

Compared with similar variants

	Bent Over Barbell Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Intermediate	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Elbow	moderate	low	low	moderate
Lower back	low	—	—	—
Equipment	Barbell	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
Easier Barbell Curl Beginner
This exercise Bent Over Barbell Curl Intermediate
Harder Single Arm Barbell Curl Intermediate

Too hard for now? Start with the Barbell Curl.

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.