Exercises › Arms › Barbell curl
Exercise · Biceps

Barbell curl

The barbell curl is the simplest way to load the biceps heavy. It is also the exercise most people swing their way through, so a strict form beats a bigger number every time.

By GymAdapt·Updated October 16, 2026·5 min read ◦ Demo filmed for the GymAdapt app

Short answer

Stand tall holding the bar with an underhand grip about shoulder width. Keeping your elbows by your sides, curl the bar up to your shoulders, squeeze, then lower it slowly to straight arms. 3 sets of 8 to 12 reps.

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The same demo you get in the GymAdapt app for this exercise.

Main musclesBiceps
Also worksForearms
EquipmentBarbell or EZ bar
LevelBeginner

How to do it

1
Grip the bar. Underhand grip about shoulder width, arms straight.
2
Stand tall. Feet hip width, chest up, elbows by your sides.
3
Curl up. Bend the elbows and bring the bar toward your shoulders without moving the elbows forward much.
4
Squeeze. Pause at the top for a second.
5
Lower slowly. Two to three seconds down to straight arms.

What it should feel like

The biceps doing all of it. If your lower back is involved, you are swinging.

Common mistakes

Variations

Alternating dumbbell curl

One arm at a time with a twist of the wrist.

Preacher curl

Arms on a pad for strict reps.

Chin-up

A compound pull that trains the biceps hard.

Sets, reps and programming

GoalSets × repsEffortRest
Muscle3 × 8–150–2 reps in reserve60–90 s
Small muscles (delts, calves)3–4 × 12–200–2 reps in reserve45–75 s
Learning it2 × 12–15, lightSlow, 1 s squeeze60 s

Use an EZ bar if a straight bar bothers your wrists. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.

Questions people ask

Straight bar or EZ bar for curls?

Both work. The EZ bar puts the wrists in a more natural angle; the straight bar loads the biceps slightly more.

How heavy should barbell curls be?

A weight you can lift for 8 to 12 strict reps without swinging.

How often should I train biceps?

Two to three times a week, counting rows and chin-ups that also work them.

How many sets and reps for barbell curls?

3 sets of 8 to 12 reps.

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Related

Alternating dumbbell curl →Dumbbell preacher curl →Chin-up →All exercises →
About this page. General training information, not medical advice. If an exercise causes sharp or lasting pain, stop and get it checked. GymAdapt is our app.