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
Bodyweight
Seal Crunch with trainwell
Seal Crunch
The Seal Crunch is a unique ab workout that targets your entire core. It not only enhances core stability but also strengthens the midsection and improves abs flexibility. Experience a fun, effective exercise by mimicking a seal's movements.
Try it out
Strength
Cable Archer Row with trainwell
Cable Archer Row
Cable Archer Row targets upper body, specifically shoulders and back, while engaging the core. This effective exercise, mimicking archery, enhances posture, boosts strength, and improves muscular endurance. One rep involves both sides.
Try it out
Mobility
Bodyweight Standing Hip Rotation with trainwell
Bodyweight Standing Hip Rotation
Bodyweight Standing Hip Rotation enhances lower body flexibility & hip mobility. This warm-up exercise involves rotating hips in a circular motion to strengthen hip, back, and core muscles. Ideal for stability, flexibility, rehab, and prevention.
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