Bicep Curl (Barbell)
Complete guide to Bicep Curl (Barbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Bicep Curl (Barbell)
Grab a barbell with an underhand grip, hands shoulder-width apart, and stand tall.
Let your arms hang straight down with the bar resting against your thighs.
Bring your shoulders back, engage your abs, and take a breath.
Curl the bar up toward your shoulders by bending your elbows, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower the bar back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |