ex_UJWXPS

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Barbell

Barbell Lap Curl

intermediatestrengthMale & female model

Barbell Lap 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, Brachialis

How to do Barbell Lap Curl

Sit on a bench with your feet flat on the floor, holding a barbell with palms facing up, shoulder-width apart. Rest the bar on your thighs, just above your knees.
Begin the curl by bending your elbows and lifting the barbell towards your chest, keeping your upper arms stationary against your sides.
Squeeze your biceps at the top of the movement, ensuring the barbell reaches close to your chest.
Lower the barbell back to your thighs with control. Just before touching your thighs, repeat the curl.

Form tips

Keep your elbows fixed on your thighs to isolate your biceps effectively.
Avoid using momentum by performing the movement slowly and with control.
Use a weight that allows for proper form to prevent strain or injury.

Barbell Lap Curl alternatives

Ez Barbell Curl

Biceps · intermediate

Kettlebell Curl

Biceps · intermediate

Cable Preacher Curl

Biceps · beginner

Preacher Curl Ez Bar

Biceps · intermediate

More biceps exercises

Barbell Curl

Biceps · intermediate

Biceps Curl Cable

Biceps · beginner

Cable Overhead Curl

Biceps · beginner

Spider Curl Ez Bar

Biceps · intermediate

Dumbbell Curl Alternating

Biceps · intermediate

Barbell Drag Curl

Biceps · intermediate

Dumbbell High Curl

Biceps · intermediate

Dumbbell Preacher Curl

Biceps · intermediate

Barbell Lap Curl FAQ

What muscles does Barbell Lap Curl work?

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

What equipment do you need for Barbell Lap Curl?

You need a barbell.

How many sets and reps of Barbell Lap 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 Lap 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 Lap 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 Lap Curl?

Other exercises for the biceps include Ez Barbell Curl, Kettlebell Curl, Cable Preacher Curl and Preacher Curl Ez Bar.

For developers

Use Barbell Lap 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.

Get a free API key Read the docs

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

{
  "id": "ex_UJWXPS",
  "name": "Barbell Lap Curl",
  "model": "male",
  "counterpartId": "ex_EV24N4",
  "target": "Biceps",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_UJWXPS/mp4-720.mp4?…",
    "poster": "https://…/ex_UJWXPS/poster.jpg?…"
  }
}