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Barbell Curl

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


9.0

Out of 10

Excellent

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Barbell Curl Images

Barbell Curl
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Barbell Curl
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Barbell Curl Guide

Main Muscle: Biceps

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.

Variations:

  • You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
  • You may also use the closer grip for variety purposes.



Alternative Exercises For Barbell Curl

EZ-Bar Curl

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9.0

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Preacher Curl

Muscle Targeted: Biceps

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  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Barbell Curl

Exercise Rating
10/10

Jul 9, 2014 3:31 PM: on the second set I feel the pump. but on the two pictures he has his elbows pointing out you want them in on your waist.



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Tip: Barbell Curl

Exercise Rating
9/10

Nov 22, 2013 5:36 PM: Dig hard from the bottom with your initial contraction, even if the weight is fairly light or a warm up and pull slowly through the entire range. Keep your knees bent a little so that, rather than leaning back to get through your final rep(s), you can just drop your body a little to get past the sticking...+See More



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of people found this review helpful

Review: Barbell Curl

Exercise Rating
9/10

Oct 24, 2013 7:37 PM: I have just started back after a long break...anyway, I like doing a variation of this known as 21s..3 sets of 21s and you are blasted if you do them correct...plus if they are good enough for the original Incredible Hulk, they are good enough for me



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of people found this review helpful

Review: Barbell Curl

Exercise Rating
8/10

Aug 29, 2013 8:06 PM: It works the biceps for sure, but it tends to bother the middle part of my forearms like there gonna explode at times. You just gotta find the right hand position is what I'm learning from this so I don't have that feeling. Might switch to EZ bar down the road if this doesn't workout.



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of people found this review helpful

Review: Barbell Curl

Exercise Rating
9/10

Aug 26, 2013 7:04 AM: I LUV this excersice but my rest Start to hurt old Baseball injury



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Review: Barbell Curl

Exercise Rating
10/10

Jun 30, 2013 10:53 AM: THIS MAKES MY ARMS FEEL GOOD. I ONLY DO 20 AT 50LBS. ONCE OR TWICE EACH DAY AT HOME.



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of people found this review helpful

Review: Barbell Curl

Exercise Rating
7/10

Jun 27, 2013 3:09 PM: first i've done in 30 years



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of people found this review helpful

Review: Barbell Curl

Exercise Rating
9/10

Jun 18, 2013 6:21 PM: Good



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of people found this review helpful

Review: Barbell Curl

Exercise Rating
10/10

May 13, 2013 1:54 PM: Awesome man



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Review: Barbell Curl

Exercise Rating
10/10

May 4, 2013 5:51 PM: The King of Bicep Exercises



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