EXERCISE PDF
Barbell Curl
A basic elbow-flexion exercise for the biceps. Curl the bar in an arc while keeping your torso and upper arms steady.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Biceps brachii (both heads)
Assisting & stabilizing muscles
- Brachialis and brachioradialis (assist elbow flexion)
- Wrist flexors, shoulder and trunk muscles (support grip and posture)
How to perform
- Stand hip- to shoulder-width and brace gently. Take a comfortable, roughly shoulder-width underhand grip with thumbs around the bar.
- Keep wrists aligned and elbows by your sides. Exhale and curl the bar toward your shoulders with your chest and hips still.
- Inhale and lower slowly until your elbows are comfortably extended, maintaining wrist and bar alignment.
Cautions
- Start with a light bar. Avoid back, hip or knee swing and snapping elbows straight.
- Control the lowering phase; stop if your wrists or elbows hurt.