Barbell Curl
A standing barbell curl with a shoulder width grip, one of the simplest ways to build biceps size and strength. It stays straightforward for beginners once the weight is kept light enough to control.
How to do the barbell curl
- Stand tall holding a barbell with a shoulder width, palms forward grip, elbows close to your torso.
- Keep your upper arms still against your sides as your starting position.
- Curl the bar up toward your shoulders by bending only at the elbows, breathing out as you lift.
- Squeeze the biceps hard once the bar reaches shoulder level, holding briefly.
- Lower the bar back down slowly under control as you breathe in.
- Repeat for the rest of your set without swinging the torso.
Original library instructions (5 steps)
- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Swinging the hips and back to heave the bar up; keep the torso still and let the arms do the work.
- Letting the elbows drift forward as the bar rises; keep them fixed at your sides.
- Using a grip wider or narrower than shoulder width, which can strain the wrists; keep it comfortable and even.
- Dropping the bar quickly on the way down; lower it at the same controlled pace as the lift.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Choose a weight light enough that only your forearms move, not your shoulders or lower back.
- A slight pause at the top of each rep helps you feel a fuller contraction in the biceps.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the barbell curl good for beginners?
Yes, it is a straightforward way to learn curling technique, as long as the weight stays light enough to avoid swinging the torso.
Barbell curl vs dumbbell curl, which is better?
Both work the biceps well. The barbell lets you lift a bit more total weight, while dumbbells allow each arm to move independently and can be easier on the wrists.
