How to do the Barbell Curl
Barbell Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Barbell Curl demonstration · © GymiaFit
Barbell Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- 2Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- 3Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- 4Hold the contracted position for a brief pause as you squeeze your biceps.
- 5Inhale as you slowly begin to lower the bar back to the starting position.
- 6Repeat for the desired number of repetitions.
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Barbell Curl — questions
What muscles does the Barbell Curl work?
The Barbell Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Barbell Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Curl?
Barbell Alternate Biceps Curl, Barbell Biceps Curl (with Arm Blaster), Barbell Drag Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.