At a glance
- Main muscle
- Biceps
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Elbows still.
- No swinging.
- Fully extend.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Easy to load, but wrists complain and there's little tension at the bottom.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- EZ-Bar Curl · Barbell · rating A
- Cable Curl · Cable · rating A
- Dumbbell Curl · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the barbell curl.
Let Mitta set the weight.
Mitta plans the barbell curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
barbell curl
What muscles does the barbell curl work?
The barbell curl mainly trains your biceps.
How many reps of the barbell curl should I do?
Mitta plans the barbell curl at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the barbell curl?
Good alternatives that train the same muscle are the EZ-bar curl, cable curl and dumbbell curl.
Is the barbell curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the barbell curl have rating B?
Easy to load, but wrists complain and there's little tension at the bottom.