Barbell Curl
Works the biceps.
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- 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.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Barbell Curls Lying Against An Incline Barbell
- Close-Grip EZ Bar Curl Barbell
- Close-Grip Standing Barbell Curl Barbell
- Drag Curl Barbell
- Lying High Bench Barbell Curl Barbell
- Preacher Curl Barbell
- Reverse Barbell Curl Barbell
- Seated Close-Grip Concentration Barbell Curl Barbell