Back to Exercise Library
BeginnerArmsBarbellIsolation

Barbell Curl

The classic bicep exercise using a straight barbell for maximum loading potential.

Video DemonstrationRoyalty-free via Pexels
Barbell Curl demonstration

Visual demonstration — Barbell Curl

Muscles Worked

Biceps Brachii (Primary)BrachialisForearms

Step-by-Step Instructions

  1. 1Stand with feet shoulder-width apart, holding a barbell with an underhand grip
  2. 2Keep elbows pinned to your sides
  3. 3Curl the barbell up by flexing your biceps
  4. 4Squeeze at the top when the bar is at shoulder height
  5. 5Lower the bar slowly to full arm extension

Training Recommendations

Strength
Sets4
Reps5-6
Rest90-120 sec
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Avoid swinging the body to generate momentum
  • Keep elbows stationary throughout
  • Use an EZ-bar if straight bar causes wrist pain

Common Mistakes to Avoid

  • Using body swing to curl
  • Elbows drifting forward
  • Not using full range of motion

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan