Barbell Curl
The classic barbell curl for maximal biceps mass. It works mainly the biceps, with help from the forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Barbell Curl
- Stand tall holding the bar with an underhand grip about shoulder width, arms straight, elbows at your sides.
- Curl the bar up towards the shoulders by bending the elbows only; the upper arms stay still.
- Squeeze the biceps at the top for a second, then lower over 2–3 seconds to fully straight arms.
- No swinging from the hips and no elbows drifting back; if you have to cheat, the bar is too heavy.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Biceps size — the classic measure
- Stronger pulling for back work
- Elbow tendons and forearm get worked
How Flawless ranks Barbell Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Barbell Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Barbell Curl work?
It works mainly the biceps, with help from the forearm flexors.
How do you do Barbell Curl?
Stand tall holding the bar with an underhand grip about shoulder width, arms straight, elbows at your sides. Curl the bar up towards the shoulders by bending the elbows only; the upper arms stay still. Squeeze the biceps at the top for a second, then lower over 2–3 seconds to fully straight arms. No swinging from the hips and no elbows drifting back; if you have to cheat, the bar is too heavy.
How does Flawless rank Barbell Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.