Barbell Curl

Coached by Justin

Also called: Rest-Pause Barbell Curls · Barbell Bicep Curl

Primary: biceps
Secondary: forearms
Equipment: barbell
Mechanic: isolation
Force: pull
Category: strength

Power (bicep) — a rest-pause rep-total PR.

Execution

One or two warm-ups, then a single rest-pause set to 15–20 total reps: curl to failure, brief pause, go again, repeat. The PR is the total rep count at locked form. Arms are small muscles, so the rep — not the plate — is usually where progress shows up.

The cue that matters

Strictest form in the gym — the second your torso starts swinging, the set's over.

Common mistake

Using body English to move a bigger number; a 5 lb jump on a curl is proportionally like adding 90+ lbs to a deadlift, so "strength gains" here almost always mean you're using the bicep *less*.

Power Bodybuilding Bro Split — Day 4 (Arms).