Barbell Curl
How to do the Barbell Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Barbell
How to do the Barbell Curl
- 1
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- 2
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 3
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- 4
Slowly begin to bring the bar back to starting position as your breathe in.
- 5
Repeat for the recommended amount of repetitions.
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Every Barbell Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Barbell Curl: common questions
What muscles does the Barbell Curl work?
The Barbell Curl primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Barbell Curl suitable for beginners?
Yes. The Barbell Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Barbell Curl?
To do the Barbell Curl you'll need a barbell.
Is the Barbell Curl a compound or isolation exercise?
The Barbell Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Barbell Curl with correct form?
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. Follow the full step-by-step above for the complete movement.
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