Bicep Curl (Barbell)
Trains the biceps. You need a barbell. 20 of our free programs use it, across 68 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Bicep Curl (Barbell)
- Stand upright with your feet shoulder-width apart, holding a barbell with both hands using a supinated grip (palms facing forward). Your hands should be about shoulder-width apart.
- Keep your elbows close to your torso. Slowly curl the barbell up towards your shoulders, maintaining the supinated grip with your palms facing upward.
- Squeeze your biceps at the top of the movement, ensuring your elbows stay stationary and close to your body.
- Slowly lower the barbell back to the starting position with control, extending your arms fully. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
- Keep your back straight and shoulders back to maintain proper posture.
- Visualize the bicep contraction to enhance the mind-muscle connection for better results.
Muscles worked
What Bicep Curl (Barbell) trains
In the programs
How our programs run the Bicep Curl (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
20of our 50 programs use it
3×10–15the shape they run most (20 sessions)
1:00typical rest between sets
1open the session with it
2finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 2-Day Barbell Full Body | Full Body A | 2×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5×5 Linear Progression + Accessories | Workout B | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Arnold Split | Shoulders & Arms | 4×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Arms | 3×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Overhead | 2×12 RPE 63×12 RPE 6+4 more on the program page | Fixed weights |
| DoggCrapp (DC Training) | Workout B — Legs / Arms | 1×11–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Back, Rear Delts & Biceps | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP |
Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Fierce 5 | Workout A | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Squat | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Pull B — Back Thickness | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Leangains RPT | Day A — Back Focus, Day B — Chest Focus | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Upper A, Upper B | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Madcow 5×5 | Friday — Intensity (PR) | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Upper Power | 3×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Power | 2×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Pull | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Pull | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Squat | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Back & Biceps Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Wolverine | Day 3 — Back/Biceps (Volume), Day 3 — Back/Biceps (Build) +2 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Grey sets are warmups; their % is of set 1. AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Bicep Curl (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Substitutes
Swap Bicep Curl (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bicep Curl (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.