When it comes to building impressive biceps, the barbell curl stands as a cornerstone exercise.
This classic move not only targets the biceps brachii but also engages the brachialis and brachioradialis muscles, making it a comprehensive workout for arm strength and definition.
Many fitness enthusiasts swear by the barbell curl for its simplicity and effectiveness. Whether you’re a beginner or a seasoned gym-goer, mastering this exercise can significantly enhance your upper body training routine.
So, if you’re aiming for those well-defined arms, it’s time to add the barbell curl to your workout arsenal.

9 Barbell Curl Workout
Here is a comprehensive guide to performing 9 barbell curl workouts that will help you build strength and size in your biceps.
1. Standing Barbell Curl
The Standing Barbell Curl effectively targets the biceps, improving arm strength and definition. It remains a staple for those looking to enhance upper body workouts.
How Does It Work?
This exercise targets the biceps brachii, brachialis, and brachioradialis. It engages these muscles, promoting hypertrophy and strength. By isolating the biceps, it maximizes muscle activation.
How to Perform?
- Grasp the barbell with an underhand grip, shoulder-width apart.
- Stand tall with feet hip-width apart.
- Curl the barbell up to shoulder level, ensuring elbows stay close to the torso.
- Lower it back slowly to the starting position.
Workout Plan
Incorporate 3 sets of 8-12 reps into your routine. Rest for 60 seconds between sets. Adjust weight to maintain proper form, preventing injury and maximizing results.
Pro Tip
Keep your core tight throughout the exercise to stabilize your body. Avoid swinging or using momentum, which can reduce effectiveness and increase injury risk.
2. Reverse Barbell Curl
The reverse barbell curl targets the biceps and forearms, enhancing grip strength. This variation shifts the emphasis to the brachialis and brachioradialis for balanced arm development.
How Does It Work?
This exercise focuses on the brachialis and brachioradialis. By using an overhand grip, it changes the muscle activation pattern. This makes it effective for strengthening the forearms and enhancing the biceps’ lower region. Performing reverse barbell curls regularly enhances overall arm strength.
How to Perform?
- Grab a barbell with an overhand grip, hands shoulder-width apart.
- Stand with feet hip-width apart and arms fully extended.
- Curl the barbell towards the shoulders, keeping elbows stationary.
- Slowly lower it back down to the starting position.
- Ensure the movement stays controlled to maximize muscle engagement and minimize injury risk.
Workout Plan:
Integrate 3 sets of 10-15 reps into your routine. Rest for 60 seconds between sets.
3. Prone Incline Barbell Curl
How Does It Work?
The prone incline barbell curl isolates the biceps brachii by eliminating momentum. Lying face down on an inclined bench, the angle intensifies the bicep contraction.
This position reduces shoulder involvement and maximizes arm muscle engagement. Targeting the brachialis and brachioradialis enhances overall arm strength.
How to Perform?
- Set an incline bench at a 45-degree angle.
- Lie face down with chest and stomach against the bench.
- Hold the barbell with a shoulder-width grip.
- Curl the barbell up, squeezing the biceps at the top.
- Lower the barbell slowly to the starting position.
- Avoid letting the bar touch the ground to maintain tension in the biceps.
Workout Plan:
Perform 3 sets of 8-12 reps. Rest for 90 seconds between sets.
4. EZ Bar Biceps Curl
The EZ Bar Biceps Curl targets the biceps brachii and minimizes wrist strain. This exercise provides a unique grip that many find more comfortable.
How Does It Work?
This exercise targets the biceps brachii, incorporating the brachialis and brachioradialis. An angled, cambered bar enables a natural grip, reducing wrist discomfort.
It ensures effective muscle engagement, promoting hypertrophy. This curl variant suits those avoiding wrist strain, essential for sustainable workouts.
How To Perform?
- To perform, grip the EZ bar with a shoulder-width grip, palms facing forward.
- Stand straight with feet hip-width apart.
- Curl the bar towards the chest by bending the elbows while keeping upper arms stationary.
- Briefly squeeze the biceps, then lower the bar back slowly.
- Focus on controlled movement for each rep.
Workout Plan
A recommended workout includes 3 sets of 8-12 reps with 60 seconds of rest between sets.
5. Barbell Drag Curl
The Barbell Drag Curl focuses on maximizing bicep tension while reducing the use of secondary muscles. This variation is excellent for targeting the biceps more directly, enhancing overall arm definition and strength.
How Does It Work?
Barbell Drag Curl targets the biceps by altering the traditional path of the curl. Instead of moving the barbell in an arc, the lifter drags it close to the torso.
This technique emphasizes the long head of the biceps brachii and reduces the engagement of other muscle groups, leading to better isolation and hypertrophy.
How to Perform?
- To perform a Barbell Drag Curl, stand with feet hip-width apart and hold the barbell with an underhand grip.
- Keep the elbows behind the body and drag the barbell along the torso as you lift.
- Ensure a controlled movement, focusing on squeezing the biceps at the top of the lift.
- Lower the bar back to the starting position without moving the elbows forward.
Workout Plan
Incorporate Barbell Drag Curl into your routine with 3 sets of 8-12 reps. Rest for 60 seconds between sets.
6. Barbell Bent-Over Row
The Barbell Bent-Over Row targets the back muscles, aiding in balanced upper body development. It’s a powerful addition to enhance overall strength.
How does it work?
This exercise works by engaging the latissimus dorsi, rhomboids, and trapezius muscles. When done correctly, it also activates the biceps and forearms for added stability and strength.
This compound movement ultimately supports muscle hypertrophy and better posture.
How to Perform?
- To start, stand with feet shoulder-width apart and grip the barbell with an overhand grip.
- Bend at the hips, keeping the back straight, until the torso is nearly parallel to the ground.
- Pull the barbell towards the lower chest, squeezing the shoulder blades together at the top. Lower it back down, maintaining controlled movement.
Workout Plan
Incorporate the Barbell Bent-Over Row into your routine with 3 sets of 8-12 reps. Ensure to take 60 seconds rest between sets to maintain intensity and focus.
7. Barbell Preacher Curl
Barbell Preacher Curls isolate the biceps, minimizing the use of secondary muscles. By positioning the arms on an angled pad, the movement’s range enhances the tension on the biceps brachii, promoting muscle growth and definition.
How Does It Work?
Barbell Preacher Curls engage the biceps by placing the upper arms on a sloped pad, which restricts movement and eliminates momentum.
This isolation allows for a more concentrated contraction within the biceps during the lift. Furthermore, keeping the elbows stable optimizes muscle engagement throughout the exercise.
How to Perform?
- Perform Barbell Preacher Curls by sitting at a preacher bench with a barbell.
- Grip the barbell with an underhand, shoulder-width grip.
- Begin with arms fully extended.
- Curl the barbell towards the shoulders, keeping the elbows against the pad.
- Lower the barbell back down slowly, ensuring controlled movement.
- This controlled execution focuses the tension on the biceps, maximizing the contraction.
Workout Plan
Include 3 sets of Barbell Preacher Curls in your routine, performing 8-12 reps per set. Rest for 60 seconds between each set to allow muscle recovery while maintaining intensity.
Combine these curls with other bicep exercises for balanced arm development. This structured plan promotes muscle hypertrophy and strength.
8. Barbell Concentration Curl
The Barbell Concentration Curl isolates the biceps and concentrates tension, enhancing muscle growth and definition.
How Does It Work?
This exercise targets the biceps brachii by focusing effort on the upper arm while seated. It reduces the involvement of secondary muscles.
By isolating the biceps, it allows for a more intense contraction. This increases time under tension, promoting muscle hypertrophy.
How to Perform?
- To perform, sit on a bench and hold a barbell with one hand.
- Rest your elbow inside your thigh.
- Curl the barbell upward, focusing solely on the biceps, then lower it slowly.
- Maintain a controlled movement throughout the exercise. Avoid swinging the weight or using momentum.
Workout Plan
Execute 3 sets of 10-12 reps with a 60-90 second rest period between each set.
9. Barbell Spider Curl
The Barbell Spider Curl is an effective exercise for isolating the biceps. This exercise helps in improving bicep peak and overall arm strength.
How Does It Work?
The Barbell Spider Curl isolates the biceps by eliminating momentum. Because the arms are positioned in front of the body on an incline bench, it ensures maximum contraction of the biceps.
The position reduces the involvement of secondary muscles like the shoulders, enhancing bicep engagement.
How to Perform?
- Lie face down on an incline bench, keeping the chest supported.
- Grab the barbell with an underhand grip, shoulder-width apart.
- Curl the barbell upwards while keeping the elbows fixed.
- Contract the biceps at the top of the movement, then lower the barbell slowly back to the starting position.
- This ensures control and maximizes muscle activation.
Workout Plan
Incorporate the Barbell Spider Curl into the routine by performing 3 sets of 8-12 reps. Maintain a rest period of 60-90 seconds between sets to allow muscle recovery.
Benefits Of Barbell Curl Workouts
Barbell curl workouts offer numerous benefits for those aiming to build impressive biceps and overall arm strength.
Improved Muscle Mass
Barbell curls effectively target the biceps, promoting muscle hypertrophy in the biceps brachii, brachialis, and brachioradialis muscles.
Regularly incorporating this exercise into one’s routine helps achieve fuller-looking arms and supports substantial muscle gains when combined with proper nutrition and recovery.
Enhanced Strength
Barbell curls significantly enhance arm strength, simplifying daily tasks. The exercise engages multiple muscle groups, boosting overall upper body strength.
Regularly incorporating barbell curls into workouts allows for lifting heavier weights over time, improving strength for other exercises and promoting a well-rounded fitness routine.
Better Grip Strength
Barbell curls strengthen the forearms, enhancing grip strength. A stronger grip benefits various lifting exercises and improves performance in sports and physical activities.
Increased grip strength reduces the likelihood of dropping weights, ensuring safer workouts. Training with barbell curls regularly results in more efficient and effective workouts.
Versatility in Training
Barbell curls provide versatility in training routines. The exercise can be modified through different grips, angles, and variations to target specific muscles.
This adaptability helps prevent workout monotony and promotes continuous muscle growth. Utilizing barbell curl variations ensures balanced muscle development and keeps workouts dynamic and challenging.
Common Barbell Curl Mistakes To Avoid
Mistakes during barbell curls compromise the effectiveness of the workout and increase the risk of injury. Avoid these common errors to ensure optimal results.
Using Excessive Weight
Lifting weights that are too heavy can compromise form, leading to other muscles compensating, such as the shoulders and back during bicep curls, which reduces bicep engagement.
It’s crucial to choose a weight that allows for controlled movements. A good guideline is to select a weight where you can perform 8-12 reps with proper form.
Poor Posture
Slouching or arching the back during barbell curls compromises exercise efficacy by shifting focus away from the biceps and increasing injury risk.
Keeping the back straight and shoulders retracted ensures the biceps receive the maximum benefit and stabilizes the core, thus enhancing the workout’s effectiveness.
Relying On Momentum
Using momentum instead of muscle power diminishes workout quality as secondary muscles take over, shortchanging the biceps.
Performing each curl slowly and with control ensures the biceps remain the primary muscles at work, decreases the likelihood of injury, and promotes balanced muscle development.
Incorporating Barbell Curls Into Your Workout Routine
Barbell curls are a valuable addition to any workout plan, especially for enhancing upper arm strength and muscle mass. Here’s how to incorporate them effectively:
For Beginners
Barbell curls develop arm strength efficiently. Start with light weights, focusing on form over weight. Beginners benefit from 3 sets of 8-12 reps, ensuring control in each movement. Use a mirror to monitor proper technique and avoid common mistakes like using momentum.
For Bodybuilders
Bodybuilders prioritize muscle hypertrophy. Incorporate barbell curls to target bicep peaks and overall arm size.
With 3 sets of 10-15 reps, aim to exhaust the biceps. Vary the grip and angles to ensure balanced development and prevent adaptation.
For Strength and Power Athletes
Strength and power athletes need strong biceps for performance-enhancing exercises. Integrate heavy barbell curls for improved strength.
Perform 3 sets of 6-8 reps, focusing on maximal load to increase muscle power. Pair with compound movements for comprehensive strength gains.
FAQ
Is a 100 lb Barbell Curl Good?
Lifting 100 lb on a barbell curl is impressive for many. It demonstrates significant strength, especially when performed with proper form. For experienced lifters, it shows advanced bicep development.
What Muscles Do the Barbell Curl Work?
The barbell curl primarily targets the biceps brachii. It also engages the brachialis and brachioradialis muscles, contributing to overall arm strength. Secondary muscles like the forearms also get indirectly involved.
Is It OK to Do Barbell Curls Everyday?
Doing barbell curls every day isn’t recommended. Muscles need time to recover to grow effectively. Overworking muscles can lead to injuries and hamper progress.
Is It Good to Go Heavy on Barbell Curls?
Going heavy on barbell curls can enhance muscle growth. Maintaining proper form is crucial to avoid injury. Heavy lifting should be part of a well-rounded routine.
What Is the Ideal Curl Weight?
The ideal curl weight varies based on individual strength levels. Beginners should start with lighter weights, around 10-20 lb, focusing on form. As strength increases, incrementally adding weight ensures progress.
Is 20 lbs a Lot to Curl?
Curling 20 lb can be challenging for beginners. It provides a solid foundation for muscle growth. For advanced lifters, it may serve as a warm-up weight.
How Many Reps of Curls Should I Do?
The recommended reps for barbell curls depend on goals. For muscle hypertrophy, aim for 8-12 reps per set. For strength, perform 4-6 reps. Adjust based on individual fitness levels.
Conclusion
Barbell curls are a cornerstone of any effective upper body training routine, offering numerous variations to target different muscle groups and enhance overall arm strength.
By incorporating these exercises, individuals can achieve better-defined biceps, improved grip strength, and balanced muscle development.
Adhering to proper form and avoiding common mistakes ensures safe and efficient workouts.
Whether you’re a beginner or an experienced athlete, integrating barbell curls into your fitness regimen can lead to significant gains in muscle mass and strength.
Consistency and variety are key to maximizing the benefits of this versatile exercise.
I am a supervisor at The Wright Fit, and I am always looking for ways to help my team members grow and develop. I have been in the fitness industry for over 10 years now, and I love it.
I started out as an aerobics instructor in 2008, then became a fitness specialist, and finally became a personal trainer. In the past few years, I have been focusing on strength training and functional movement.
I have been teaching classes at The Wright Fit since 2016.