GymPlan AIBarbell Curl
Barbell Curl is a beginner isolation barbell exercise that mainly works your biceps, with help from your forearms.
How to do the barbell curl
- 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.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialBarbell Curl alternatives
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What muscles does the barbell curl work?
It mainly works your biceps; your forearms assist.
How many sets and reps of barbell curl should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the barbell curl good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.