Strength

Barbell Curl

Boost your bicep strength and size with the Barbell Curl. This exercise also improves grip strength and forearm muscles by curling a barbell up to your shoulders, then lowering it down.
View all exercises
Barbell Curl instructions
Step-by-step instructions
1
Stand tall with your feet hip-width apart and hold a barbell with both hands, palms facing forwards.
2
Keep your elbows close to your sides and bend them to lift the barbell towards your shoulders.
3
Make sure you don't move your upper arms, only your lower arms should be doing the lifting work.
4
Pause for a second at the top then slowly lower the barbell back down.
5
Keep your back and shoulders straight throughout the exercise and avoid using your back or shoulders to lift the weight.
Stand tall with your feet hip-width apart and hold a barbell with both hands, palms facing forwards.
Keep your elbows close to your sides and bend them to lift the barbell towards your shoulders.
Make sure you don't move your upper arms, only your lower arms should be doing the lifting work.
Pause for a second at the top then slowly lower the barbell back down.
Keep your back and shoulders straight throughout the exercise and avoid using your back or shoulders to lift the weight.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Kettlebell Decline Bench Press with trainwell
Kettlebell Decline Bench Press
The Kettlebell Decline Bench Press targets your upper chest and arms. It involves pushing a kettlebell upwards on a decline bench, promoting muscle stretch, contraction, strength, and size enhancement.
Try it out
Bodyweight
Kneeling Hip Rotation with trainwell
Kneeling Hip Rotation
Perform the Kneeling Hip Rotation to target hips & lower back. This exercise enhances flexibility, stability & aids in rehabilitating hip & back injuries. With each rotation, balance is tested as the body smoothly transitions sides.
Try it out
Strength
Dumbbell Bent Over W Raise with trainwell
Dumbbell Bent Over W Raise
The Dumbbell Bent Over W Raise enhances upper back, shoulder strength, and range of motion. It improves posture and upper body power through a 'W' shaped motion. Ideal for a balanced upper body workout.
Try it out
Start your fitness journey today
Enjoying exercises like Barbell Curl, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer