Barbell Curl

Target Muscles Biceps brachii, Brachialis. Also used Brachioradialis.

Starting Position

• Stand with your feet hip-width apart.
• Hold a barbell with your hands shoulder­ width apart, palms facing forwards.
• The bar should rest against your thighs and your arms should be fully extended.

The Movement

• Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body.
• Hold for a count of two; then slowly lower the bar back to the starting position.

Tips

• Do not move your upper arms or elbows at any point of the movement.
• Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps.
• Keep your wrists locked.
• Lower the bar under control until your' arms are fully extended shortening or' rushing the downwards phase will reduce the effectiveness of the exercise.

Variations

EZ-bar curl
Arm curls can be performed using an EZ-bar instead of a straight bar. This reduces the stress on the wrists, although it puts the biceps in a biomechanically weaker position so they receive less stimulation.

Wide grip curl
Using a grip slightly wider than shoulder. width apart places more emphasis on the inner head of the biceps.

Narrow grip curl
Using a grip slightly narrower than shoulder. width apart places more emphasis on the outer head of the biceps.