Barbell Curl: How-to, Tips & More
The Barbell Curl is a beginner isolation exercise for your biceps. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Barbell Curl
- Stand tall holding the bar with an underhand grip, shoulder width.
- Curl the bar up to your chest, keeping your elbows at your sides.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Barbell Curl tips
- Do not lean back to swing the bar up.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Isolation
Barbell Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Barbell Curl work?
The Barbell Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Curl good for beginners?
Yes. The Barbell Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Barbell Curl?
You need barbell.
Add Barbell Curl to your program
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