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Upper Arms · Barbell
Barbell Curl
Barbell 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 · Brachialis, Brachioradialis
How to do Barbell Curl
- Stand with your feet shoulder-width apart, holding a barbell with a normal grip (hands positioned at shoulder-width apart) and palms facing up.
- Curl the barbell upward towards your shoulders by bending your elbows, focusing on engaging your biceps.
- Squeeze your biceps at the top of the movement, ensuring the barbell reaches shoulder height.
- Lower the barbell back to the starting position with control, fully extending your arms.
Form tips
- Keep your elbows stationary and close to your body throughout the movement.
- Avoid using momentum or swinging your body to lift the barbell.
- Exhale as you curl the barbell up and inhale as you lower it.
Barbell Curl alternatives
More biceps exercises
Barbell Curl FAQ
What muscles does Barbell Curl work?
Barbell Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Barbell Curl?
You need a barbell.
How many sets and reps of Barbell 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 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 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 Curl?
Other exercises for the biceps include Ez Barbell Curl, Kettlebell Curl, Spider Curl Ez Bar and Preacher Curl Ez Bar.
For developers
Use Barbell 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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