Barbell Curl: How to Do It, Muscles Worked & Form Tips

Muscle group: Arms
Primary muscles: Biceps
Secondary muscles: Forearms
Equipment: Barbell
Type: Isolation
Level: Beginner

Video: “How To: Barbell Bicep Curl | 3 GOLDEN RULES” by ScottHermanFitness on YouTube.

How to do the Barbell Curl

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.

Muscles worked

The Barbell Curl mainly works your biceps, with help from your forearms.

Barbell Curl start and finish positions

Barbell Curl: Starting position — Starting position

Barbell Curl: Ending position — Ending position

Track your Barbell Curl progress

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