How to do the V-Bar Bicep Curls
Primary: Biceps.
V-Bar bicep curls are a strength training exercise designed to isolate and build the muscles of the biceps. This exercise uses a V-bar attached to a cable machine, allowing for a more controlled and concentrated movement. It is suitable for beginners and focuses on the biceps with some secondary engagement of the forearms. V-Bar bicep curls are an effective way to enhance bicep definition and strength when performed correctly with the appropriate weight and form.
Step by step
- 1
Attach a V-bar to the low pulley of a cable machine.
- 2
Stand facing the machine and grasp the V-bar with both hands, with palms facing up (supinated grip).
- 3
Keep your elbows close to your torso, and your feet shoulder-width apart.
- 4
Curl the bar upwards towards your chest while exhaling, squeezing your biceps at the top of the movement.
- 5
Slowly lower the bar back to the starting position while inhaling, maintaining control throughout the movement.
Coaching cues
- Keep your back straight and avoid swinging your body.
- Use a full range of motion for maximal bicep engagement.
- Start with a manageable weight to ensure proper form and avoid injury.
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
V-Bar Bicep Curls alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the V-Bar Bicep Curls work?
Primary: Biceps.
How many sets and reps of V-Bar Bicep Curls 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 V-Bar Bicep Curls?
Same movement pattern, different equipment: Cable Curl, Cable Handles Bicep Curl, Cable Rope Curls, Cable Reverse Grip Bar Curl, Cable Squat Bicep Curls, Crucifix Curl (Single Arm).
Is the V-Bar Bicep Curls good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.