Barbell Curl
Learn how to do barbell curl with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do barbell curl
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do barbell curl?
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
What muscles does barbell curl work?
Barbell Curl primarily trains the biceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for barbell curl?
Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom.
What can I do instead of barbell curl?
Related options include Incline-Bench Barbell Curl, Preacher Curl, Alternate Incline Dumbbell Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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