Barbell Curl

The barbell curl emphasises your bicep muscles. Make sure you keep good form when performing the bicep curl. Stand upright throughout the motion - don't sway back and forth as you're lifting the weight.


How to perform the barbell curl

  1. Stand straight, holding the barbell with a supinated (under-hand) grip at about shoulder width.
  2. Keeping your elbows at locked at your sides, slowly lift the bar until its under your chin.
  3. Slowly lower the weight back.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps

For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Biceps Brachii (Biceps)
Secondary Muscles

  • Brachialis (Lower Biceps)
  • Brachioradialis (Forearm)

Stabilizer Muscles
  • Deltoid, Anterior (Shoulder - front)
  • Trapezius, Upper (Back - upper)
  • Trapezius, Middle (Back - middle)
  • Levator Scapulae (Shoulder - upper)
  • Wrist Flexors (Inner forearm)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

About This Site

I created so that I could share my knowledge and experience in the area of fitness, nutrition, and muscle building exercises. Many people don't know where to start when it comes to fitness and I hope this website can be a good starting point.

About Strength

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. - Arnold Schwarzenegger