How to do the Barbell Curl
Primary: Biceps · also works Forearms. Also called: standing barbell curl, ez bar curl.
Step by step
- 1
Stand with your feet hip-width apart holding a barbell or EZ bar with an underhand grip at shoulder-width.
- 2
Keep your elbows pinned at your sides and your chest tall.
- 3
Curl the bar up toward your shoulders by bending only at the elbows.
- 4
Squeeze at the top, then lower slowly until your arms are straight.
Coaching cues
- Keep your elbows still, slightly in front of your ribs
- Lower for two to three seconds
- Keep your wrists straight
Common mistakes
- Swinging the torso to lift the bar
- Letting the elbows drift forward at the top
- Shortening the range at the bottom
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Barbell Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Curl work?
Primary: Biceps. Secondary: Biceps, Forearms
How many sets and reps of Barbell Curl should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Barbell Curl?
Same movement pattern, different equipment: Dumbbell Curl, Cable Curl, Band Curl, Chin-Up, Close Grip Barbell Curls, Ez Bar Curl Inside Grip.
Is the Barbell Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.