How to Do the Barbell Curl: Form, Starting Weight, Sets
The Barbell Curl is a barbell exercise that mainly works your biceps. Beginners start with 2 sets of 12–15 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Stand holding the bar at shoulder-width with your palms facing forward, and pin your elbows to your sides.
- Keep your elbows still. Breathe out and curl the bar up toward your shoulders.
- Pause briefly at the top, then breathe in and take 2–3 seconds to lower until your arms are almost straight.
Common mistakes
- Leaning back to swing the bar: your lower back works instead of your biceps. Stand tall and stay still.
- Elbows drifting forward: your shoulders jump in. Keep your elbows at your sides.
- Curling your wrists inward: it strains your wrists. Keep them straight and in line with your forearms.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 15kg |
| 60 kg woman, beginner | 7.5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your wrist or elbow bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Barbell Curl to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Barbell Curl?
DailyFit starts beginners at about 20% of body weight (65% of that for women). That is about 15 kg for a 70 kg man and 7.5 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
My wrists hurt during the Barbell Curl.
Keep your wrists straight, and try an EZ bar or dumbbells instead. If it still hurts, stop and see a professional. If you pick wrists or elbows as a problem area in DailyFit, this exercise is left out of your routine.
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