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Biceps · Barbell · Beginner

How to do Barbell Curl

The barbell curl is a classic strength exercise targeting the biceps, performed by curling a barbell from the thighs to the shoulders while keeping the elbows close to the torso.

Barbell Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Barbell
Level
Beginner
Category
Biceps

How to do Barbell Curl, step by step

  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
  2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
  3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale as you slowly begin to lower the bar back to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Barbell Curl →

Muscles worked

Barbell Curl works your biceps as the main mover, with help from your forearms.

Variations

Track Barbell Curl in SPLYT

Barbell Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More biceps exercises

All 159 biceps exercises →

More with a barbell

Every barbell exercise → · The full exercise library →