Barbell Curl
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PrimarySecondaryTertiary
Muscles worked
BicepsPrimary · 100%
ForearmsSecondary · 40%
Equipment
Barbell
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~54h for the primary movers
Biceps~54h
Forearms~40h
Programming notes
Barbell Curl is driven by the biceps, with forearms assisting. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.