Biceps, Exercise Guide

How To Do Straight Bar Curls Properly

Nothing fascinates men more than bulging biceps, and straight bar curls give you precisely this.

The straight bar curls are popular. You will find someone performing them in every gym you walk into.

Why are they famous? Because they fully activate your biceps compared to other curl exercises.

A straight bar bicep curl means you work both the biceps’ grip strength and flexibility. This ensures that the biceps engage throughout the movement.

Having bigger biceps isn’t just for aesthetic purposes; it’s also for functional reasons. In most pulling workouts, the biceps muscle plays an important role.

Training them for strength makes it easier for you to execute lifting and pulling tasks efficiently. So how do you perform this workout?

  • Stand tall with your shoulders tucked in, chest upright, and your right arm tucked behind your back.
  • Maintain a slightly wider than hip-width pose.
  • Squeeze the bar
  • Your elbows should be somewhat in front of your torso as you perform this curl up and slightly out.
  • Keep your shoulders from sagging forward as you curl up.
  • It would help if you curled the bar until you feel your biceps contract and hold the weight there for a few seconds.
  • Make sure you flex your biceps actively up.
  • Slowly lower the barbell.
  • Repeat for the desired reps.


Straight bar curls enable pushing and flexion. Therefore, they work the following muscles.


The biceps comprise two separate muscles that link together at the elbow joint.

These muscles are essential to the movement of the forearm because they facilitate inward and outward rotations.


The distal anterior humerus gives rise to the brachialis, an elbow flexor. It attaches the ulnar tuberosity at the elbow joint’s distal end.

Your forearm’s ability to fully extend your elbow depends on your brachialis.


The trapezius muscle is crucial for maintaining proper posture and movement. In addition, it enables upward and downward head movement.

During curling, it aids in maintaining a straight spine, rotating the trunk, and shrugging or pulling back of the shoulders. These muscles support raising your arm and lifting heavy objects.

You also work:

  • Chest muscles
  • Shoulder muscles


Below are the advantages of incorporating straight bar curls into your workout routine.


A straight bar is an excellent option if you want to develop your grip and arm strength. To lift the weight, your biceps and forearms must work in tandem.

A crushing grasp results from working all of those auxiliary muscles to exhaustion.


The exercise is easy to execute. You choose the amount of weight you can comfortably curl and do it comfortably.


Flexing your elbow and supporting your grasp are two functions of your bicep muscle. Grip issues, bicep strain, and even muscle tears can occur when a person has weak or underdeveloped biceps.

However, bicep injuries are rare in biceps with more muscle mass.


If you’re hoping to bulk up, the straight bar curl is an excellent way to go about it. When you put pressure on a muscle, it grows bigger and stronger.

Also, you can load up with a more significant amount of weight than other forms of curling. As a result, you fill the muscle more quickly and keep progressing without hitting a snag.


Curls with a straight bar are great for developing the biceps brachii due to the level of strain on the muscles.

However, it becomes tedious at times. To keep your workouts fresh and enjoyable, regularly incorporate new training techniques into your regimen.

You can still build muscle mass with the following straight bar curls alternatives.


Chin-ups are a great way to build biceps if you’re looking to bulk up. It places your biceps in full supination and thus maximize the contracted posture.


  • With your palms facing you and your arms shoulder-width apart, grab the bar with both hands.
  • Ensure your chin is above the bar by pulling yourself up.
  • Elbows will fully flex.
  • Pause for a moment.
  • Lower yourself back until your arms are straight in a slow, deliberate move.


This workout is excellent for developing symmetrical and powerful biceps. It ensures that both of your biceps get an equal share of the workout by training each arm separately.

This corrects and prevents muscular imbalances, making your body appear aesthetically pleasing.


  • Pick up two dumbbells.
  • Keep your knees slightly bent.
  • Your spine should be straight, shoulders over hips, and your back straight.
  • Keep your neck and head straight.
  • Throughout the action, keep your chin tucked in.
  • Stabilize yourself by distributing your weight evenly and firmly securing your feet to the floor.
  • Ley your palms face forward as you hold the dumbbells at your sides.
  • Keep your arms in extension, but bend your elbows slightly.
  • Engage your core while releasing tension in your shoulders and hips.
  • Bend your elbows while squeezing your biceps.
  • Ensure the dumbbells do not touch your shoulders during the raise.
  • Squeeze your biceps and hold for a count of two at the peak of the exercise.
  • Return to the beginning position by slowly straightening your elbow.


It’s typical for many people to perform straight bar curls wrongly because they appear simple.

So these are the mistakes you should avoid.

  • Heavy weights are counterproductive because your biceps can only handle too much strain. When using more weight that the biceps can handle, you risk sustaining an injury.
  • Using momentum to execute a biceps curl is one of people’s most prevalent blunders. So lower your weights and focus on technique.
  • Performing an incomplete range of motion makes you half-stretch your elbow, which interferes with your technique.
  • Losing control of your wrists keeps you out of control during the workout.


You gain strength and fitness with a straight bar curl since it works the upper-body muscle and grip strength. Lifters prone to bicep and elbow injuries can benefit from additional injury resistance and performance training provided by the barbell curl.


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