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All biceps exercisesBiceps · Gym

Barbell Curl

The classic mass builder. Both heads worked with heavy load.

BeginnerBarbell3 × 8–10
Barbell Curl demonstration thumbnail — Barbell Curl Form
BicepsBarbell

Barbell Curl

Demo · Jim Stoppani, PhD

Verified Barbell Curl demonstration by Jim Stoppani, PhD. Click to play.

How to do the Barbell Curl

  1. 1Elbows pinned to ribs
  2. 2No hip swing
  3. 3Squeeze at top

Benefits of the Barbell Curl

  • Builds strength and size in the biceps through a full, controlled range of motion
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services