IsolationBarbell
Barbell Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand with feet shoulder-width apart holding a barbell
- Grasp the bar with an underhand grip at shoulder width
- Keep your elbows close to your sides
- Start with arms fully extended
- Curl the bar up toward your shoulders by contracting your biceps
- Keep your upper arms stationary throughout
- Squeeze your biceps hard at the top for 1 second
- Slowly lower the bar back to starting position
💡Coaching Cues
- ✓
Elbows stay at sides
- ✓
Curl to full contraction
- ✓
Squeeze biceps at top
- ✓
Control descent
- ✓
No swinging
- ✓
Upper arms stay still
⚠️Common Mistakes
- ✗
Moving elbows during curl
- ✗
Using body momentum
