Exercise description of the barbell curl.  Learn about the barbell curl with videos, pictures, and other sports information.  Also learn how the barbell curl can increase your sports skills.

Primary muscles worked:  Biceps

Synergist Muscles:  Forearms

Mechanics:  Isolation

Equipment:  Barbell

How to perform the exercise:  An athlete can perform the barbell curl for sports in the following way. First, the athlete needs to stand with good posture, and then grabs a barbell with an underhand grip. The hands should be equal distance from the middle of the barbell. Also, the elbows should be close to the side and should remain in that position throughout the exercise. Next, the athlete should curl the weight up, bending the arms by moving the forearm closer to the upper arm. Once the barbell is one to three inches away from the shoulder (depending on the athlete's personal range of motion), the athlete can begin to lower the bar back to the starting position. The athlete should not lean back in order to complete the rep, and should maintain good posture throughout the lift.

Spotting the exercise:  The barbell curl can be spotted by standing in front of the athlete, and monitoring form throughout the lift. If the athlete begins to struggle, the spotter can assist the athlete by helping them lift the barbell through the desired range of motion. Also, the spotter could stand behind the athlete if the athlete has difficulty keeping the back straight or the athlete allows their elbows to flare out. In this scenario, the spotter can apply gentle pressure to the upper back to help the athlete keep proper back alignment or could push the elbows in to keep proper elbow alignment for the athlete.

Sport specific application: The barbell curl is a fairly simple exercise technique wise that can be utilized from novice athletes all the way to the advanced level. It is great for targeting the bicep muscle which is important for flexion of the arm. From a sports specific application, the barbell curl can be seen in sports that utilize an underhand throwing motion. Examples are pitching in softball and throwing a bowling ball at pins. Also, sports such as gymnastics that requires movement from a non-flexed to a flexed arm state require strong biceps.