Barbell Curl
Build bigger biceps with the Barbell Curl! Proper form is key - keep those elbows locked and lift with control.
The Barbell Curl mainly works the biceps, with help from the forearms. You'll need: barbell.
Required Equipment
Barbell Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Barbell Curl Variations and Alternatives
How to do the Barbell Curl
Start Position: Stand up straight with a barbell held at hip level. Grip the barbell with your hands shoulder-width apart and palms facing forward.
Keep your elbows close to your torso and maintain a straight back. This is your starting position.
Performing the Curl: While keeping your upper arms stationary, exhale and curl the barbell upwards by contracting your biceps. Continue to raise the bar until it is at shoulder height.
Squeeze your biceps hard at the top of the movement for a second.
Slowly lower the barbell back to the starting position as you inhale.
Repeat for the desired number of repetitions and sets.
Make sure to keep the movement controlled, focusing primarily on using your biceps to move the weight. Avoid swinging the barbell or using momentum to lift the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury.
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Barbell Curl FAQs
What muscles does the Barbell Curl work?
The Barbell Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Barbell Curl?
Barbell.
What workout day should the Barbell Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Curl variations and alternatives?
Similar exercises include the Bar Bicep Curl, Alternating Barbell Bicep Curl, Barbell Press Extension Curl and Barbell Drag Curl.
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