Back

Exercise

Barbell Curl

The Barbell Curl is a basic arm exercise that builds strength and size by lifting a bar through a controlled bending motion.

Strength exercises

Bodybuilding exercises

Arms

Barbell

Fatigue level

Low 2/3 High

Add to Workout

Barbell Curl

Build

Add to Your Workout

Barbell Curl

Build

The Barbell Curl is performed by lifting a bar from hip level up toward your shoulders using a steady arm motion. It is useful because it allows you to work both arms at the same time with a consistent load, making it easy to build strength and track progress over time.

You should feel the work mainly in the front of your upper arms, with your grip and forearms supporting the movement. Keep your upper arms close to your sides, move through a controlled range, and avoid swinging your body to help lift the weight.

This exercise fits well into arm days or upper body sessions as a main or supporting movement. You can make it easier by using a lighter bar or slowing down, and harder by increasing the weight while keeping the motion strict and controlled.

How to Perform the Barbell Curl

Stand upright with your feet shoulder-width apart and grasp a barbell with an underhand grip (palms facing upward), hands positioned shoulder-width apart.
Hold the barbell at arm's length against your thighs, keeping your back straight, shoulders pulled back, and core engaged.
Keeping your upper arms stationary against your sides, exhale and curl the barbell up toward your shoulders by bending at the elbows.
Continue the curling motion until the barbell reaches chest level and your biceps are fully contracted, maintaining tension in your core.
Pause briefly at the top of the movement, squeezing your biceps while maintaining a neutral wrist position (avoid excessive flexion).
Inhale as you slowly lower the barbell back to the starting position by extending your elbows in a controlled manner.
Maintain your stable stance throughout the exercise, preventing your body from swinging or using momentum to assist the movement.
Complete your desired number of repetitions while keeping your upper arms locked against your torso and focusing on the biceps doing the work.

Important information

Keep your elbows pinned to your sides throughout the entire movement to maximize bicep engagement and prevent shoulder involvement.
Avoid leaning backward during the lifting phase, as this shifts tension away from the biceps and could strain your lower back.
Control the negative (lowering) portion of the exercise, taking approximately 2 seconds to lower the weight for optimal muscle development.
Select a weight that allows you to maintain proper form for all repetitions without compromising technique.

FAQ - Barbell Curl

What muscles do barbell curls target primarily?

Barbell curls primarily target the biceps brachii, while also engaging the brachialis and brachioradialis. Your forearm muscles act as stabilizers during the movement, which contributes to improved grip strength.

How can I ensure proper form during barbell curls?

Keep your upper arms fixed against your torso, maintain a straight back, and avoid swinging the weight up using momentum. Focus on a controlled motion through the full range, squeezing your biceps at the top of the movement and fully extending your arms at the bottom.

How often should I include barbell curls in my workout routine?

For optimal results, perform barbell curls 1-2 times per week with at least 48 hours of recovery between sessions. Most lifters find 3-4 sets of 8-12 repetitions effective for hypertrophy, while strength-focused goals might benefit from heavier weights and lower rep ranges.

What are some effective variations of the barbell curl?

Try wide-grip curls to emphasize the short head of the biceps or close-grip curls to target the long head. You can also implement reverse curls (palms facing down) to focus more on forearm development, or EZ-bar curls if standard barbell curls cause wrist discomfort.

What are the most common mistakes to avoid with barbell curls?

Avoid excessive body swinging, using momentum instead of bicep strength to lift the weight. Don't curl your wrists inward during the movement, as this shifts tension away from the biceps. Finally, resist the urge to only perform partial repetitions, which limits muscle development and potential strength gains.

Add to Workout

Barbell Curl

Build your custom workout

Let's build

Primary Muscles

Biceps

Secondary Muscles

Forearms

Muscle Groups

Arms

Mechanic

Isolation

Risk Areas

Forearms

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now

Find out more

Be among the first to join!

Workouts with Barbell Curl

Best Arm workouts

The arms are made up of essential muscle groups, including the biceps, triceps, and forearms. In these workouts, these muscles are trained together to create balanced strength and impressive definition. Core compound movements like close-grip bench presses, tricep dips, and barbell curls lay the foundation by engaging multiple muscles at once. These exercises are complemented by isolation work such as hammer curls, tricep pushdowns, and wrist curls to target specific areas and maximize arm development.

Best Pull Day workouts

Pull day workouts focus on the major muscle groups involved in pulling movements: the back, biceps, and rear shoulders. Training these muscles together helps improve posture, build balanced strength, and develop a well-defined upper body. Compound exercises like rows, pull-ups, and deadlifts create the foundation of your pull day routine by engaging multiple muscles at once. These movements are complemented by isolation exercises such as bicep curls and face pulls to target specific areas and improve muscle detail. Whether you want to increase strength, enhance muscle definition, or support better performance, pull day workouts offer an efficient way to reach your goals.

Best Bicep workouts

Bicep workouts target the muscles on the front of your upper arms, helping you develop strength, improve performance in pulling movements, and create well-defined arms. In these workouts, you’ll combine proven compound lifts and isolation exercises to maximize muscle growth and endurance. Exercises like barbell curls, chin-ups, and hammer curls form the foundation of your workouts by engaging the biceps through different angles and grips. These movements are complemented by variations such as concentration curls and cable curls to isolate each arm and enhance shape and detail. Whether you’re training for strength, aesthetics, or overall fitness, dedicated bicep workouts are an essential part of any balanced routine.

Best Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

Best Men workouts

The best workouts for men are built around strength, endurance, and functional fitness. These routines typically emphasize compound lifts, progressive overload, and high-efficiency conditioning to support muscle growth, fat loss, and overall athleticism. Whether your goal is size, performance, or long-term health, these plans offer a solid foundation for a balanced, resilient physique.

Best Muscle Mass workouts

Muscle mass workouts are designed to stimulate hypertrophy: causing your muscles to grow bigger and stronger through progressive overload. These routines focus on moderate to high volume training, combining heavy compound lifts with targeted isolation movements. Whether you're bulking up, increasing strength, or shaping a fuller physique, mass-focused workouts help you train with purpose and efficiency.