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How to do the Barbell Curl - Learn Proper Barbell Curl Form
- Step 1: Stand up straight while holding a barbell in a shoulder-width grip.
- Step 2: Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process.
- Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps.
- Step 4: Bring the barbell back to the starting position. Repeat for the desired number of reps.
Barbell Curl Variations and Barbell Curl Alternatives
- Variation 1: Instead of using barbells, hook a straight bar attachment to a low pulley.
- Variation 2: Use a closer grip on the barbell.
Barbell Curl Tips
- Tip 1: Keep the palms of your hands facing forward.
- Tip 2: Your elbows should be held close to your body throughout the exercise.
Barbell Curl Records and Barbell Curl Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 805 | 37 |
| Average weight for this exercise: | 58 pounds | 29 pounds |
| # of workout plans that include this exercise: | 125 | 125 |
| Popularity Rank (based on number of workouts): | 10 | 10 |
Your Barbell Curl Records and Barbell Curl Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Barbell Curl Chart - Average Barbell Curl Weight Lifted
Barbell Curl - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
21's | Biceps | Expert |
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Alternating Dumbbell Curl | Biceps | Beginner |
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Alternating Hammer Curl | Biceps | Beginner |
 |
Alternating Incline Dumbbell Curl | Biceps | Beginner |
 |
Barbell Curl | Biceps | Beginner |
Barbell Curl Workout Programs (Workout Plans that use the Barbell Curl)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Men's Beginner Workout Plan | Beginner |
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Arnold Schwarzenegger Workout Plan | Expert |
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Spartacus Workout Plan | Intermediate |
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Will Smith Workout Plan | Intermediate |
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Daniel Craig Workout Plan | Expert |
Barbell Curl Muscles Worked
Barbell Curl Equipment
| Name |
|---|
| Barbell |
Barbell Curl Training Details
The barbell curl is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the forearms.
The only barbell curl equipment that you really need is the following: barbell. There are however many different barbell curl variations that you can try out that may require different types of barbell curl equipment or maye even require no equipment at all.
Learning proper barbell curl form is easy with the step by step barbell curl instructions, barbell curl tips, and the instructional barbell curl technique video on this page. The barbell curl is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the barbell curl video, learn how to do the barbell curl, and then be sure and browse through the barbell curl workouts on our workout plans page!
Barbell Curl Sports
Barbell Curl Force Type: Pull
Barbell Curl Mechanics Type: Isolation
Barbell Curl Other Names: Barbell Curls
I actually don't like these as much as EZ bar curls, since it can be hard on the wrists.