TETSUBarbell Curl
The Barbell Curl is a barbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
barbell
How to do the 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.
Common questions
What muscles does the Barbell Curl work?
The Barbell Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Barbell Curl?
You need a barbell to perform the Barbell Curl.
How many sets and reps of the Barbell Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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