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
| Technique |
- Stand straight, holding the barbell with a supinated (under-hand) grip at about shoulder width.
- Keeping your elbows at locked at your sides, slowly lift the bar until its under your chin.
- Slowly lower the weight back.
- Repeat steps 2 & 3 until you've repeated the desired number of reps
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| Number of Reps |
For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.
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Muscles Used
| Primary Muscles |
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| Secondary Muscles |
- Brachialis (Lower Biceps)
- Brachioradialis (Forearm)
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| Stabilizer Muscles |
- Deltoid, Anterior (Shoulder - front)
- Trapezius, Upper (Back - upper)
- Trapezius, Middle (Back - middle)
- Levator Scapulae (Shoulder - upper)
- Wrist Flexors (Inner forearm)
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