Barbell Curl
Muscles worked: Biceps (assisted by forearms).
How to do it
- Stand up with your torso upright while holding a barbell at a shoulder-width grip.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Elbows glued to your sides
- Control the negative - 2 seconds down
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Chin-Up - back, biceps
- Dumbbell Curl - biceps
- Hammer Curl - biceps, forearms
- Preacher Curl - biceps
Track the barbell curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.