How to do the Barbell Biceps Curl
Stand holding the bar with an underhand grip at shoulder width.
Keep your elbows pinned to your sides.
Curl the bar up toward your shoulders without swinging your torso.
Lower slowly until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Biceps Curl doesn’t suit your gym or your joints.
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