Barbell Curl
Classic mass builder for biceps with balanced loading
ArmsBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand holding barbell with underhand grip
- Step 2: Keep elbows close to body
- Step 3: Curl bar toward shoulders
- Step 4: Squeeze biceps at top
- Step 5: Lower with control
Equipment
- Barbell optional
Coaching tips
Benefits
Classic mass builder for biceps with balanced loading
Common mistakes
Swinging or using momentum
Make it harder
Heavier barbell
Make it easier
EZ bar curl
Breathing
Exhale curling, inhale lowering
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.