Barbell Curl
Also known as: Bicep Curl, Biceps Curl
Muscles worked: Biceps, Forearms
How to do it
- 1
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- 2
Keep your elbows close to your torso and curl the barbell while contracting your biceps.
- 3
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- 4
Hold the contracted position for a brief pause, then slowly lower the barbell back to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Barbell Curl FAQ
What muscles does the Barbell Curl work?
The Barbell Curl primarily works the Biceps, with the Forearms assisting.
What are the best sets and reps for the Barbell Curl?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Barbell Curl?
There is no single number: a good Barbell Curl depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Barbell Curl in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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