Barbell Curl
The Barbell Curl primarily targets your Biceps, with support from Forearms. It requires barbell and is best suited to beginner lifters.
Beginner level · Equipment: Barbell · Isolation · Pull
Primary muscles: Biceps Secondary muscles: Forearms
How to perform Barbell Curl
- Step 1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- Step 2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Step 3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Step 4. Slowly begin to bring the bar back to starting position as your breathe in.
- Step 5. Repeat for the recommended amount of repetitions.
Sample sets & reps for Barbell Curl
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Biceps exercises
- Alternate Hammer Curl — dumbbell
- Alternate Incline Dumbbell Curl — dumbbell
- Brachialis-SMR — stretch
- Cable Hammer Curls - Rope Attachment — cable
- Cable Preacher Curl — cable
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