Exercise guide
Barbell Curl
Biceps · Barbell
Form cues
- Pin elbows to sides
- Curl bar up without swinging
- Squeeze biceps at top
How to do Barbell Curl
Elbows pinned to your sides, curl the bar up without swinging, squeeze your biceps at the top, lower under control.
Muscles worked
- Main muscle
- Biceps
- Equipment
- Barbell
Sets and reps
How the free programs use it:
- Push / Pull / LegsPull · 3 × 8–10
- Bro SplitArms · 3 × 8–10
- Arnold SplitShoulders & Arms · 3 × 8–10
- Upper / LowerUpper A · 2 × 10–12
- Full BodyFull Body C · 2 × 10–12
- PPL + Upper / LowerPull · 3 × 8–10
- PPL / Arnold HybridPull · 3 × 8–10
- 2-Day Full BodyFull Body B · 2 × 10–12
- Power + Size Upper / LowerUpper Power · 2 × 6–8
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.