barbell bicep curl

The Barbell Bicep Curl is a fundamental strength training exercise that targets and isolates the biceps. What sets it apart from standard bicep curls (performed with dumbbells) is the ability to handle more weight, making it a popular choice for those aiming to enhance bicep strength and size.

Here we will delve into the muscles worked, how to perform the Barbell Bicep Curl, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked When Performing the Barbell Bicep Curl

The primary muscle worked when performing the Barbell Bicep Curl is, as the name suggests, the biceps. This exercise also recruits some forearm and shoulder support from a secondary perspective.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

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How to Perform the Barbell Bicep Curl

Follow these steps to execute the Barbell Bicep Curl:

1. Start Position: Begin by standing upright, gripping a barbell with both hands at shoulder-width apart, palms facing forward. Allow the barbell to hang at arm's length in front of your thighs. This is your starting position.

2. Fixed Position: Keep your core engaged, and your elbows close to your sides throughout the exercise.

3. Curl: Slowly curl the barbell upward toward your chest, ensuring that only your forearms move through your elbows. As you lift, focus on contracting your biceps.

4. Engage: Hold the position for a moment when your biceps are fully engaged and contracted.

5. Back to Start: Gradually lower the barbell back to the start position with complete control.

6. Go for reps.

Other Weight Types You Can Use to Perform This Exercise

You can perform this exercise with an E-Z Bar also. This is still a fixed bar, but with a slightly different hand position.

Benefits of the Barbell Bicep Curl

Incorporating the Barbell Bicep Curl into your workouts provides numerous benefits:

Increased Bicep Strength: Because of the barbell, this exercise allows you to handle more weight than other bicep exercises, promoting significant strength gains.

Bicep Size and Definition: Regularly performing the Barbell Bicep Curl contributes to well-defined and developed biceps.

Improved Forearm Strength: By default this exercise will assist you in building your forearm strength, which can assist with better overall upper body and even grip strength.

Barbell Bicep Curl: Common Mistakes to Avoid

To make the most of the Barbell Bicep Curl, be cautious of these common mistakes:

Momentum: Avoid swinging the barbell or using any excessive body movement. Maintaining proper form and control is crucial for optimum results.

Form: Pay attention to your form. Incorrect form can lead to insufficient engagement of the bicep muscles, or, at worst, potential injury. Including repetitive strain injury, which often builds up unnoticed.

Mind Muscle Connection: Concentrate on the biceps throughout the exercise, ensuring that they are the primary muscles at work. Failure to pay attention to the target muscle group leaves room for other muscles to unintentionally get involved.

Reps and Sets

The number of reps and sets for the Barbell Bicep Curl should align with your fitness level and objectives:

Beginners: Start with simply mastering the move. Keep in mind that 3 reps, if you’re just starting out, is a valid set.

To determine how many reps/sets of the Barbell Bicep Curl you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 Barbell Bicep Curls comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make the Barbell Bicep Curl More Challenging

The Barbell Bicep Curl can be made more challenging by simply adding more weight. You should aim to work with an amount of weight that challenges you through the last 2 reps.

Adding weight isn’t the only thing you can do to make this exercise more challenging. You can also slow down the move to increase time under tension. Or you can play around with your hand position; if you grip the bar with a wider or narrower hand position, you will find it hits differently.

Remember, you should only be looking to make this exercise more challenging after you have mastered and exhausted the fundamentals of it.

How to Incorporate the Barbell Bicep Curl into Your Workouts

The Barbell Bicep Curl is perfect for your upper body workout, or if you’re rotating muscle groups you can add this to your chest and biceps workout, or as we call it around here; Boobs and Biceps.

Since this exercise is performed with a barbell, you should perform it before any dumbbell, cable or machine exercises. The reason for this, if you don’t know, is because you should always prioritise the exercise that moves the most weight and expends the most energy first. You can learn more about exercise order here.

Complement it with other bicep and Arm Exercises such as Hammer Curls, Concentration Curls, and Preacher Curls for a well-rounded and effective arm workout.

Exercises that Work Similar Muscles to the Barbell Bicep Curl

There are numerous curl variations and while they may all target the same set of muscles, it’s important to understand that they will all hit differently.

Other exercises that target the biceps include Dumbbell Curls, Cable Curls, and Preacher Curls. These exercises can complement the Barbell Bicep Curl and contribute to a comprehensive bicep workout.

But remember that the Barbell Bicep Curl is the one that allows you to carry the most weight, so make it a priority and do it first.

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