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.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	barbell
Difficulty	beginner
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Harder than the Barbell Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Standing One-Arm Cable Curl intermediate · Cable Machine

Superset the Barbell Curl with

Opposing triceps work — alternate sets without extra rest.

Decline EZ Bar Triceps Extension triceps Standing Overhead Barbell Triceps Extension triceps Close-Grip Barbell Bench Press triceps JM Press triceps

Common questions

What muscles does the Barbell Curl work?

The Barbell Curl primarily works the biceps, with the forearms as secondary movers. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Cable Preacher Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Barbell Curl?

A Barbell. Without a barbell, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Barbell Curl suitable for beginners?

Yes, the Barbell Curl is rated beginner. High Cable Curls, Drag Curl, and Standing One-Arm Cable Curl are the progressions from here.

Where should the Barbell Curl go in a workout?

Late — the Barbell Curl is isolation work, so it follows your compounds. Supersetting it with Decline EZ Bar Triceps Extension and Standing Overhead Barbell Triceps Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell