Barbell Curl
Standing elbow curl with a straight bar, a staple for biceps.
- Primary muscleBiceps
- EquipmentBarbell
- TypeIsolation
- LevelBeginner
- Biceps
- Barbell
How to do the Barbell Curl
4 steps, in the order you do them.
- Stand tall holding the bar with an underhand grip, shoulder-width apart, arms extended.
- Keep your elbows tucked against your body and your abs tight.
- Curl the bar up by bending your elbows to shoulder height, without swinging your torso.
- Lower with control until your arms are fully extended.
Muscles worked
Common Barbell Curl mistakes
What goes wrong most often when you do the Barbell Curl, and how to fix it.
Your torso leans back to lift the bar.
Squeeze your glutes and abs and keep your trunk still. If you have to swing, the bar is too heavy.
Your wrists bend back with the straight bar.
Keep your wrists straight and firm. If the straight bar forces them, adjust your grip width.
Your elbows drift forward at the top and the bar ends up in front of your face.
Finish when the bar reaches your shoulders with your elbows still at your sides.
Alternatives to the Barbell Curl
They work the biceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 16 of the 36 routines.
- Beginners2 × 10–12
- Experienced2 × 10–12
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 2 × 10–12 | 1:00 |
| Beginner Upper-Legs 4 Days | Beginner | 2 × 10–12 | 1:00 |
| Calf specialization · Beginner | Beginner and intermediate | 2 × 10–12 | 1:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 10–12 | 1:30 |
| Intermediate Full Body 3 Days | Intermediate | 2 × 10–12 | 1:00 |
| Upper-Legs 5 Days | Intermediate | 3 × 10–12 | 1:00 |
| PPL 3 Days | Beginner and intermediate | 3 × 10–12 | 1:00 |
| Chest specialization | Intermediate and advanced | 2 × 10–12 | 1:00 |
Rest between sets, in minutes. And 8 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Barbell Curl
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Calf specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
More biceps exercises
Cable Bicep CurlBiceps · Cable machine
Zottman CurlBiceps · Dumbbells
Incline Dumbbell CurlBiceps · Dumbbells and bench
TRX Bicep CurlBiceps · Bodyweight and other
Frequently asked questions
What muscles does the Barbell Curl work?
The Barbell Curl works mainly the biceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 10 to 12 reps with 1 minute of rest. With more experience, 2 sets of 10 to 12 reps with 1 minute and 7.5 seconds of rest.
Which routines include the Barbell Curl?
It appears in 16 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Beginner Upper-Legs 4 Days, and Calf specialization · Beginner.