Library / Biceps
Standing Barbell Bicep Curl
Barbell · Isolation · Isolation
Biceps Forearms
Default prescription & biomechanics
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Grip the barbell at shoulder width with palms facing forward and elbows pinned by your ribs.
- Curl the bar upward in a clean arc without swinging your lower back.
- Squeeze the biceps hard at the top and lower over 2 to 3 seconds.
Joint & safety considerations
Filtered for Elbow, Wrist sensitivity. When you flag elbow or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Alternating Biceps Curl | Bands swap | Bands |
| Bar Biceps Curl | Bodyweight swap | Bodyweight |
| Behind-the-Back Bayesian Cable Curl | Cable swap | Cable |
| Cable Biceps Curl SZ Bar | Cable swap | Cable |
| Cable Cross Body Hammer Curl | Cable swap | Cable |
| Cable Curl | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.