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Biceps

Barbell Curl

Barbell Curl (Start)Barbell Curl (End)
LevelBeginnerEquipmentBarbellMechanicIsolationForcePull

A standard standing curl with a straight bar that builds the biceps.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand with feet hip-width apart holding a barbell with an underhand, shoulder-width grip.
  2. 2Let the bar hang in front of your thighs with elbows by your sides.

How to perform

  1. 1Curl the bar up toward your shoulders by bending your elbows.
  2. 2Keep your upper arms still and avoid leaning back.
  3. 3Squeeze at the top for a moment.
  4. 4Lower the bar slowly until your arms are straight.

Alternatives

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More with Barbell

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Stretches for Biceps

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