Swinging the torso
Lighten the bar and keep your body still so the biceps lift it.
Isolation · Barbell
Barbell Curl
The barbell curl is a standing biceps exercise where you curl a straight or EZ bar from your thighs to your shoulders. It allows heavier loads than most curl variations, making it a staple for biceps size and strength.
- Primary
- Biceps
- Starting rep range
- 8–12 reps
- Target effort
- 1 reps in reserve
- Progression
- 2.5 kg jumps
Muscles worked
The biceps flex the elbow and supinate the forearm, with the brachialis and brachioradialis (forearm muscles) assisting. An EZ bar reduces wrist strain with a slight angle.
How to set up
- Stand tall holding the bar with an underhand grip at about shoulder width.
- Let the bar hang at arm's length against your thighs.
- Keep your elbows at your sides.
- Brace your core and squeeze your glutes.
How to do each rep
- Curl the bar up by bending your elbows, keeping upper arms still.
- Bring the bar to shoulder height and squeeze briefly.
- Lower slowly to full arm extension.
- Avoid leaning back or swinging the bar.
Common barbell curl mistakes
Elbows drifting forward
Keep elbows close to your sides throughout.
Half reps
Fully straighten your arms at the bottom of each rep.
Sets, reps, and progression
Surpass starts the barbell curl at 8–12 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Work in 8-12 reps and add 5 lb when all sets reach the top of the range. Use an EZ bar if a straight bar bothers your wrists.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Barbell Curl alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Programs that use it
Push Pull Legs (6-Day PPL)6 days a week · intermediateUpper/Lower Split (4 Days)4 days a week · beginner3-Day Full Body Workout3 days a week · beginnerArnold Split (6 Days)6 days a week · advanced5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate
Questions
Straight bar vs EZ bar curl?
A straight bar keeps the forearms fully supinated, maximizing biceps involvement. An EZ bar puts the wrists at a slight angle, which many people find more comfortable.
Barbell curl vs dumbbell curl?
Barbells allow heavier loads and smaller jumps. Dumbbells allow each arm to work independently and let you rotate the wrist.