Barbell Curl
Everyone knows how to curl a barbell; almost nobody keeps the elbows still, which is the only thing that decides whether the biceps or the front delts did the work.
How to do Barbell Curl
- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Barbell Curl Sets and Reps by Goal
Strength
4 sets of 5-6 reps with 2-3 minutes rest. Strict reps only — if the torso swings, the load is too heavy.
Hypertrophy
3-4 sets of 8-12 reps with a 2-3 second lowering phase and 60-90 seconds rest, squeezing hard at the top of each rep.
Endurance
3 sets of 15-20 reps at a light load with 45 seconds rest, never fully straightening at the bottom so tension stays on the muscle.
Common Barbell Curl Mistakes
Swinging the torso and driving the elbows forward, which hands the first third of every rep to the front delts.
Pin the upper arms against your sides and keep them there. If they move, drop the weight until they do not.
Stopping the curl at 90 degrees, which misses the shortened position where the biceps peaks.
Curl until the forearms are close to vertical and squeeze for a beat before lowering.
Dropping the bar back down under gravity instead of lowering it.
Take two to three seconds on the eccentric. Most of the growth stimulus in a curl is in the lowering phase.
Easier and Harder Than Barbell Curl
Swap Barbell Curl For
Barbell Curl — Frequently Asked Questions
How do you do the Barbell Curl?
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Curl work?
The Barbell Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Curl should I do?
For muscle growth: 3-4 sets of 8-12 reps with a 2-3 second lowering phase and 60-90 seconds rest, squeezing hard at the top of each rep. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Curl good for beginners?
Yes. The Barbell Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Barbell Curl?
Try the Dumbbell Bicep Curl, Hammer Curl or the Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
