Barbell Curl
How to do the Barbell Curl
- 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.
- 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.
- 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.
- 4
Slowly begin to bring the bar back to starting position as your breathe in.
- 5
Repeat for the recommended amount of repetitions.
How to program the Barbell Curl
Sets and reps
As an isolation movement, the Barbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Barbell Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Curl work?
The Barbell Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Barbell Curl?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Barbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
