Arms · Isolation Exercise
Barbell Curl
The Barbell Curl is an isolation exercise that primarily trains the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Barbell
Beginner
Muscles worked
Biceps — primary
How to perform the Barbell Curl
1
Set up
Stand tall, elbows pinned to the sides.
2
Execute
Curl without swinging or kicking — biceps only.
3
Form check
Squeeze hard at the top, lower under control.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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