HyperBody
Exercise library · Arms

Barbell Curl.

An isolation exercise primarily targeting the biceps for muscle growth and strength.

BeginnerBarbell
Barbell Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Stand upright, holding a barbell with an underhand grip, hands shoulder-width apart.

  2. Step 02

    Keep your elbows close to your torso and fully extend your arms.

  3. Step 03

    Curl the barbell upwards towards your chest, squeezing your biceps.

  4. Step 04

    Only move your forearms, keeping your upper arms stationary.

  5. Step 05

    Contract your biceps strongly at the top of the movement.

  6. Step 06

    Slowly lower the barbell back to the starting position with control.

What separates good from great

Pro cues.

  • Avoid swinging the weight by keeping your core tight.

  • Focus on a full range of motion, from full extension to full contraction.

  • Do not let your elbows move forward during the curl.