How to do the barbell bicep curl

Step by step

1. Pick the bar up and hold it with a grip slightly wider than your hips. Your arms should be straight, with your palms facing forward.
2. Straighten your back, bring your chest out, take a breath, and curl the barbell, exhaling at the top. Don’t use body swinging and momentum to lift the bar; only your bicep strength.
3. Lower the bar slowly as you breathe in, extending your arms and stretching your biceps.
4. Repeat.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell bicep curl

• Push / Pull / Legs3 × 10
• Upper / Lower Strength3 × 10
• Bro Split3 × 10
• PPL Advanced3 × 10
• 6-Week Bigger Arms3 × 10
• 6-Week Mass Builder3 × 10
• 6-Week Chest Focus3 × 10
• V-Taper Aesthetic3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.