Barbell Curl

   (Last modified on September 7, 2025)  |   Genx  • Other languages: Japanese

Table of Contents

The barbell curl is a popular weightlifting exercise that targets the biceps muscles in the upper arms. It is commonly performed to increase arm strength and muscle size. Here’s how to do it:

How to Perform a Barbell Curl

  1. Setup:

  • Stand with your feet shoulder-width apart.

  • Hold a barbell with an underhand grip (palms facing up), hands about shoulder-width apart.

  1. Starting Position:

  • Keep your arms fully extended, with the barbell resting against your thighs.

  • Maintain a straight back and engage your core.

  1. Execution:

  • Slowly curl the barbell upward by bending your elbows.

  • Keep your elbows close to your body and avoid swinging.

  • Lift until your biceps are fully contracted and the bar is at shoulder level.

  1. Return:

  • Lower the barbell back to the starting position in a controlled manner.

  • Ensure your arms are fully extended before beginning the next repetition.

  1. Breathing:

  • Inhale as you lower the barbell.

  • Exhale as you lift it.

Tips for Effective Barbell Curls

  • Control: Focus on slow, controlled movements to maximize muscle engagement.

  • Weight: Start with a manageable weight to maintain proper form.

  • Repetitions: Aim for 8-12 reps per set, depending on your fitness goals.

  • Posture: Keep your back straight and avoid using momentum to lift the weight.

Incorporating barbell curls into your workout routine can help build stronger, more defined biceps.