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Arms

Barbell Curl

Beginner

The classic mass-building movement for the biceps.

Target muscles

Biceps

Calories burned

~6 kcal / set

Secondary muscles

Forearms

Equipment

Barbell

Goal

Muscle Gain

Sets / Reps

3 × 8-12

Benefits

  • • Allows heavier loading than dumbbell curls
  • • Builds overall bicep mass

Step by step

  1. 1Stand holding a barbell with an underhand, shoulder-width grip.
  2. 2Keep your elbows close to your torso.
  3. 3Curl the bar up toward your shoulders.
  4. 4Lower back down with control.

Breathing guide

Exhale as you curl up, inhale as you lower.

Common mistakes

  • • Swinging the torso to generate momentum
  • • Letting the elbows drift forward

Safety tips

  • • Keep your upper arms completely still.
  • • Squeeze your biceps at the top of each rep.

Variations

  • • EZ-bar curl
  • • Wide-grip barbell curl

Related exercises

Hammer Curl

3 × 10-12

Concentration Curl

3 × 10-12 per side

Tricep Pushdown

3 × 12-15

Skull Crusher

3 × 8-12