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All exercises

Barbell curl

Beginner

Barbell curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
  2. 2Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
  3. 3Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale as you slowly begin to lower the bar back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Ez barbell curlEZ bar
  • Ez barbell spider curlEZ bar
  • Barbell preacher curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Barbell drag curlBarbell
  • Barbell lying preacher curlBarbell
  • Barbell prone incline curlBarbell
  • Barbell reverse preacher curlBarbell
Logged today · 90 seconds restBarbell curl

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