Barbell Curl.

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.

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.

Questions, answered.

What is the Barbell Curl?

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

What muscles does the Barbell Curl work?

The Barbell Curl primarily works your biceps. It also recruits your forearms as secondary movers.

What equipment do I need for the Barbell Curl?

You need a barbell to perform the Barbell Curl.

How many sets and reps should I do for the Barbell Curl?

A typical prescription for the Barbell Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Barbell Curl good for beginners?

Yes. The Barbell Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.