Barbell Curl
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Barbell Curl Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 40 | 60 | 80 | 110 | 140 |
| 130 kg | 40 | 60 | 85 | 115 | 145 |
| 140 kg | 45 | 65 | 85 | 120 | 150 |
| 150 kg | 45 | 65 | 90 | 120 | 155 |
| 160 kg | 45 | 70 | 90 | 125 | 160 |
| 170 kg | 45 | 70 | 95 | 130 | 165 |
| 180 kg | 50 | 75 | 95 | 135 | 170 |
| 190 kg | 50 | 75 | 100 | 140 | 175 |
| 200 kg | 50 | 75 | 105 | 140 | 180 |
| 210 kg | 55 | 80 | 105 | 145 | 185 |
| 220 kg | 55 | 80 | 110 | 150 | 190 |
How to Perform the Barbell Curl
Stand with feet shoulder-width apart, gripping a barbell with a supinated (underhand) grip at shoulder width. With your elbows pinned to your sides and your upper arms stationary, curl the barbell upward by contracting your biceps. Raise the bar until your forearms are fully contracted and the bar is at shoulder level. Squeeze at the top, then lower the bar slowly under control back to the fully extended starting position.
Muscle Activation
The barbell curl primarily targets the biceps brachii, which consists of a long head and short head. The brachialis, which lies underneath the biceps, assists in elbow flexion and contributes significantly to arm size. The brachioradialis in the forearm is also recruited. A wider grip shifts emphasis to the short head, while a narrower grip targets the long head more.
Common Mistakes
- Swinging the body and using momentum to heave the weight up rather than curling with strict form.
- Allowing the elbows to drift forward, which reduces the tension on the biceps.
- Not fully extending the arms at the bottom, which limits the range of motion.
- Curling too fast and not controlling the eccentric phase, missing out on muscle-building stimulus.
Variations
The EZ-bar curl reduces wrist strain while targeting the same muscles. Preacher curls isolate the biceps by eliminating body swing. Drag curls, where the bar travels along the torso, emphasize the long head. Cheat curls with controlled negatives allow supramaximal eccentric loading for advanced lifters.
Programming Tips
Perform 3-4 sets of 8-12 reps, 2-3 times per week. Bicep isolation work should complement your heavy pulling movements like rows and pull-ups. Use a weight that allows strict form for the prescribed reps. Include both barbell and dumbbell curl variations for balanced bicep development.