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)