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Elbow · Strengthening

Barbell Biceps Curl

Barbell biceps curl, 3 sets, 10 repetitions, tempo 2-0-2

Illustration of the Barbell Biceps Curl exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2-0-2

Description: Hold a barbell with palms facing upward, arms extended along the body. Slowly flex the elbows to lift the barbell towards the shoulders in 2 seconds, without moving the shoulders or back. Lower the barbell in a controlled manner over 2 seconds back to the starting position.

Tips: Keep your back straight and elbows close to the body throughout the movement. Do not swing the barbell to prevent injuries.

Progression: Gradually increase the weight of the barbell once you can perform 3 sets of 10 repetitions with proper technique and without excessive fatigue.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
barbell
Starting position
Standing, arms extended along the body, holding the barbell with palms facing upward
Clinical goal
Strengthening of the elbow flexor muscles
Also known as
barbell biceps curl, curl barbell, biceps curl

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.