What muscles does the Barbell Curl work?

The Barbell Curl mainly works the biceps.

How many sets and reps of the Barbell Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Curl?

Cable Bayesian Curl, Cable Preacher Curl, Cable Rope Hammer Curl and Chin-Up work the same main muscle.

Barbell Curl

Keep the elbows pinned to the sides and curl the bar to shoulder height, then lower under full control.

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Demo video from YouTube, played in its own player.

Muscles worked: Biceps
Equipment: Barbell
Movement: Pull

How to do the Barbell Curl

The barbell curl lifts a straight bar with both hands from your thighs to your shoulders. Because both arms move one load together, it is the curl where most people can use the most weight.

Set up

1Grip the bar underhand at about shoulder width.
2Stand tall with the bar against your thighs, a slight bend in your knees, and your elbows at your sides.

The movement

1Brace your trunk and squeeze your glutes.
2Curl the bar in an arc up toward your shoulders, keeping your elbows near your ribs.
3Squeeze at the top without letting the elbows travel far forward.
4Lower over two to three seconds to straight arms.

Cues

Stand tall, glutes tight
Elbows by your ribs
Wrists straight
Control the bottom

Common mistakes

Leaning back to start the bar moving.: Drop the load until you can curl with a still torso.
Wrists bending back under the bar.: Keep your wrists straight, in line with your forearms.
Bouncing off the thighs between reps.: Pause briefly with straight arms before each rep.

Also works: Brachialis, Brachioradialis, Forearm flexors, Front delts

Make it easier

Use the EZ-Bar Curl if a straight bar bothers your wrists, or the Cable Bicep Curl for lighter, smoother loading.

Make it harder

Try the Barbell 21s Curl, or remove momentum entirely with the Barbell Preacher Curl.

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Powerbuilding Hybrid · Deadlift + Pull3×12 @ RPE 9
Push / Pull / Legs · Pull3×12 @ RPE 9
Upper / Lower Strength · Upper (heavy)3×12 @ RPE 9

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the biceps, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Curl work?: The Barbell Curl mainly works the biceps.
What equipment do you need for the Barbell Curl?: A barbell.
How many sets and reps of the Barbell Curl?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Curl?: Cable Bayesian Curl, Cable Preacher Curl, Cable Rope Hammer Curl and Chin-Up work the same main muscle.

Program it for your clients

Coaches add the Barbell Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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