Arms · Isolation

Barbell Curl

The classic mass builder for the biceps.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis, Forearms
EQUIPMENT
Barbell
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand holding a barbell with an underhand, shoulder-width grip.

  2. Pin the elbows to your sides.

  3. Curl the bar up toward the shoulders without moving the elbows forward.

  4. Lower slowly to full extension.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Barbell Curl work?

The main muscle is Biceps. It also works Brachialis, Forearms.

How many reps should I do?

FORGE suggests 8-12 reps for Barbell Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Barbell Curl?

These train the same muscles: EZ-Bar Curl, Dumbbell Curl, Cable Curl.