Barbell Curl
Quick answer
The Barbell Curl mainly works the biceps, with help from the forearms. Elbow flexion with a bar that builds the biceps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand holding the bar with an underhand grip, hands shoulder-width apart.
- Keep your elbows pinned to your sides, shoulders down.
- Curl the bar up by bending your elbows until your biceps are fully contracted.
- Lower slowly until your arms are almost fully extended.
Muscles worked
MainSecondary
- Biceps
- Forearms
Common mistakes
- Don't swing your torso to launch the bar.
- Keep your elbows still: they should not drift forward.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Barbell Curl work?
Mainly the biceps. It also works the forearms.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Barbell Curl good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
