The barbell curl is a fundamental exercise aimed at increasing the strength and size of the biceps. This exercise is popular among athletes of all levels due to its effectiveness and simplicity of execution.
The exercise focuses on bending the arms at the elbow joints, actively engaging the muscles in the front of the arms.
It can be performed either standing or seated, using a straight barbell or an EZ bar, depending on personal preference and comfort.
Muscles worked during the barbell curl
Biceps (biceps brachii): the primary muscle involved in arm flexion.
Brachialis muscle: located underneath the biceps, assists in elbow flexion and adds volume to the arm.
Brachioradialis muscle: activated to stabilize the forearm.
Stabilizing muscles: the core and lower back maintain balance during the exercise.
Execution technique
Starting position:
- Stand upright, feet shoulder-width apart.
- Hold the barbell with an underhand grip (palms up), hands shoulder-width apart.
- Keep your back straight, chest lifted, and shoulder blades retracted.
Lift:
- Slowly lift the barbell by bending the elbows and bringing the bar towards your shoulders.
- Elbows should remain stationary and close to the torso.
Top position:
- Raise the barbell to shoulder level, avoiding full relaxation of the arms at the top.
- Pause briefly to feel the tension in the biceps.
Lowering:
- Controlledly lower the barbell back to the starting position, fully extending the arms at the elbows.
Variations
Classic straight bar curl: actively targets the biceps but may cause discomfort in the wrists.
EZ bar curl: more comfortable for the wrists and reduces strain on the elbows.
Reverse grip curl: emphasizes the brachioradialis muscle and forearms.
Isolation bicep curl: performed on a preacher bench or machine, minimizing body movement.
Benefits
Effective increase in arm mass: the exercise promotes the development of large muscles in the front of the arm.
Ease of execution: easily mastered even by beginners.
Development of flexor strength: improves functional arm strength, beneficial for other exercises.
Progression potential: allows for increasing the weight of the barbell as strength increases.
Variability: different execution options help engage muscles from various angles.
Common mistakes and how to avoid them
Jerking and cheating: using momentum by swinging the body reduces the load on the biceps.
Perform the exercise smoothly, keeping the elbows fixed in place.
Elbows moving forward: shifts the load from the biceps to the anterior deltoids.
Ensure that the elbows remain stationary by the torso.
Excessive weight: a heavy weight deteriorates technique and increases the risk of injury.
Choose a weight that allows you to perform the exercise correctly.
Incomplete range of motion: reduces the effectiveness of the exercise.
Perform full flexions and extensions of the arms.
Hunched back: can lead to lower back injuries.
Keep your back straight and shoulder blades retracted.
Tips for beginners
Start with a light weight: this will help you focus on technique.
Control the movement: avoid jerking, especially during the lift.
Use mirrors: this will help you monitor elbow position and posture.
Warm up: prepare your elbow and shoulder joints before loading.
Comparison with other bicep exercises
Dumbbell curl: allows for working each arm separately.
Concentration curl: isolates the biceps and minimizes the involvement of stabilizers.
EZ bar curl: reduces strain on the wrists while maintaining focus on the biceps.
