Barbell · Isolation
Barbell curl
Barbell curl mainly works your biceps. It also helps your forearms.
Step by step
- Stand tall, grip the bar shoulder-width, elbows at your sides.
- Curl the bar up toward your shoulders.
- Lower slowly until your arms are straight.
What you should feel
A squeeze in the front of your upper arms; your lower back and wrists should not strain.
Common mistake
Swinging your back to lift the bar; use less weight and keep elbows pinned.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell curlBiceps
Hammer curlBiceps, Forearms
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBiceps
Cable rope hammer curlBiceps, ForearmsQuestions
What muscles does the barbell curl work?
Barbell curl mainly works your biceps. It also helps your forearms.
Can I do the barbell curl at home?
Not easily, it needs this: barbell. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.
How many sets and reps of the barbell curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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