FitCi
Barbell Biceps Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms, shoulders. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip the bar shoulder-width with your palms facing up and stand tall.
- Fix your elbows at your sides so your upper arms don't move.
- Raise the bar toward your shoulders by bending only your forearms.
- Squeeze your biceps at the top and pause briefly.
- Lower the bar back down under control until your arms are fully extended, then repeat.
Coaching tip
Keep your elbows fixed and don't cheat by swinging your torso.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Dumbbell Biceps Curl, Hammer Curl, Incline Dumbbell Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.