Male model ex_UKEPE4

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Upper Arms · Barbell

Barbell Biceps Curl

intermediatestrength

Barbell Biceps Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Barbell Biceps Curl

Stand upright with your feet shoulder-width apart, holding a barbell with both hands using a supinated grip (palms facing forward). Your hands should be about shoulder-width apart.
Keep your elbows close to your torso. Slowly curl the barbell up towards your shoulders, maintaining the supinated grip with your palms facing upward.
Squeeze your biceps at the top of the movement, ensuring your elbows stay stationary and close to your body.
Slowly lower the barbell back to the starting position with control, extending your arms fully. Repeat for the desired number of repetitions.

Form tips

Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
Keep your back straight and shoulders back to maintain proper posture.
Visualize the bicep contraction to enhance the mind-muscle connection for better results.

Barbell Biceps Curl alternatives

Biceps Curl Cable

Biceps · beginner

Biceps Curl Resistance Band

Biceps · beginner

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

Dumbbell Waiter Biceps Curl

Biceps · intermediate

More biceps exercises

Barbell Alternate Biceps Curl

Biceps · intermediate

Barbell Reverse Biceps Curl

Biceps · intermediate

Alternate Biceps Curl Resistance Band

Biceps · beginner

Barbell Drag Biceps Curl

Biceps · intermediate

Cable Twisting Biceps Curl

Biceps · beginner

Band Incline Biceps Curl

Biceps · beginner

Dumbbell Alternate Biceps Curl

Biceps · intermediate

Doorway Biceps Curl

Biceps · intermediate

Barbell Biceps Curl FAQ

What muscles does Barbell Biceps Curl work?

Barbell Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Barbell Biceps Curl?

You need a barbell.

How many sets and reps of Barbell Biceps Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Biceps Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Barbell Biceps Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Barbell Biceps Curl?

Other exercises for the biceps include Biceps Curl Cable, Biceps Curl Resistance Band, Cable Biceps Curl (Ez-Bar) and Dumbbell Waiter Biceps Curl.

For developers

Use Barbell Biceps Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_UKEPE4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UKEPE4",
  "name": "Barbell Biceps Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_UKEPE4/mp4-720.mp4?…",
    "poster": "https://…/ex_UKEPE4/poster.jpg?…"
  }
}