Barbell Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Barbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Bicep Curl
Visualised Target Muscle Groups
Front
Back
How to: Barbell Curl
- Stand with your feet shoulder-width apart, holding a barbell at arm's length.
- Keep your elbows close to your torso and 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.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using excessive weight.
- Flaring elbows out to the side.
- Not fully extending at the bottom.
Modifications
- Use lighter weights to practice form.
- Perform seated to eliminate the use of momentum.
Tips
- Keep a straight back throughout the movement.
- Do not swing your body; lift the barbell in a controlled manner.
- Avoid locking your elbows at the bottom of the movement.
Barbell Curl Alternatives
Workout plans with Barbell Curl
Free programs that include this exercise, with sets, reps and rest for every day.
- Full Body Workout Plan: 3-Day Program3 days a week
- Upper Lower Split: The Complete 4-Day Workout Routine4 days a week
- The 3-Day Split: Complete Training Guide3 days a week
- Push Pull Legs Routine: Complete PPL Guide3 days a week
- 4-Day Workout Split for Muscle Gain (Upper Lower + PHUL)4 days a week
- 5-Day Workout Split for Muscle Gain: 2 Complete Plans5 days a week
Tags
arms
biceps
strength
weight lifting
barbell
beginner
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