Barbell Curl

Barbell Curl is a isolation strength exercise primarily targeting the arms. Secondary muscles: none. Equipment: Barbell. Difficulty: Beginner.

Exercise Profile

1Stand with feet shoulder-width apart, holding a barbell with an underhand (supinated) grip at arm's length.
2Pin your elbows to your sides and set your shoulder blades back and down.
3Brace your core to prevent swaying, and curl the bar upward by flexing at the elbows.
4Continue curling until your forearms are vertical and the bar is near your shoulders.
5Squeeze your biceps hard at the top, holding for one second.
6Lower the bar slowly back to the starting position, fully extending your arms.

✓Keep your elbows pinned at your sides — do not let them drift forward.
✓Avoid swinging or using your back to generate momentum; this is an isolation exercise.
✓Use a full range of motion; half reps limit bicep development.
✓Try an EZ curl bar if straight bar curls cause wrist pain.
✓Control the eccentric (lowering) for at least 2-3 seconds for maximum muscle engagement.

beginner

3 sets of 10-12 reps

intermediate

3 sets of 8-10 reps

advanced

4 sets of 6-8 reps

What muscles does Barbell Curl work?

Barbell Curl primarily targets the arms.

What equipment do I need for Barbell Curl?

Barbell Curl requires barbell.

Is Barbell Curl good for beginners?

Barbell Curl is rated beginner difficulty. It is suitable for beginners.

Is Barbell Curl a compound or isolation exercise?

Barbell Curl is a isolation exercise, meaning it focuses on a single joint and muscle group.