Barbell curl
The barbell curl bends your elbows to bring a bar towards your chest, working the front of your upper arms and your forearms. It helps you build strength for lifting and carrying, and suits you if you prefer using both hands on one bar.
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A bar travels from around hip height towards your chest as your elbows bend, then returns to the starting position. Most of the effort should feel concentrated at the front of your upper arms, with your forearms and grip also working to control the bar. Your shoulders should not be the main place you feel the movement.
Choose the barbell curl when you want a straightforward way to build strength through your arms and grip. That strength can support everyday lifting, carrying and pulling tasks. Because both hands share one bar, it may suit you if you like a balanced setup, provided your wrists and elbows feel comfortable with the fixed hand position.
If you do not have a barbell, a self-resisted curl is an equipment-free option: one hand provides resistance while the other performs the curling movement. It will not feel exactly the same as holding a bar, but it lets you work your arms when you are training at home or travelling.
How to do it
Stand upright with your feet about hip-width apart, holding the barbell in front of your thighs.
Position your hands about shoulder-width apart on the barbell, with your palms facing forward.
Keep your upper arms close to your sides and your wrists straight throughout the movement.
Bend your elbows to bring the barbell towards the front of your shoulders.
Stop the barbell near shoulder height while keeping your upper arms close to your sides.
Straighten your elbows to lower the barbell back to the front of your thighs.