Barbell Curl
How to do it
Starting position
- Grip the barbell slightly wider than shoulder-width with an underhand grip.
- Stand tall with your feet hip-width apart.
- Look forward and keep your shoulders down.
- Bend your knees slightly to stabilize your lower body.
Movement
- Smoothly curl the barbell up toward your collarbone.
- Squeeze your biceps hard at the top.
- Slowly lower the barbell to the starting position.
Breathing
Exhale as you lift the barbell, and inhale as you lower it.
Trainer tips
- Pin your elbows to your sides
- Lift using only your biceps without momentum
- Resist slowly for 2 seconds as you lower
Cautions
- If your wrists bend under heavy weight, you can injure your ligaments, so start with a lighter weight.
- Fully locking out your elbows when lowering the barbell strains the joints, so keep a slight bend.
- Cheating with lower back momentum
- Letting the elbows slide forward
- Using only half the range of motion
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Barbell |
| Movement pattern | Isolation |
| Rep range | 8–12 reps |
13 similar exercises
Representative exercise: Barbell Curl
- Barbell Curl (Demo 2)
- Barbell Standing Wide Grip Curl
- Barbell Standing Close Grip Curl
- Barbell Standing Wide Grip Biceps Curl
- Cheat Curl
- Barbell Strict Curl
- Barbell Lying Biceps Curl
- Neutral-Grip Barbell Hammer Curl
- Barbell Curl Press Extension
- Barbell Squatting Bicep Curl
- Dumbbell Curl Press Extension
- Barbell Prone Incline Curl
- Barbell Alternate Biceps Curl
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Drag CurlHarderBarbell Lying Biceps CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell Preacher CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.