Barbell Curls

Barbell Curls Basics

Primary muscles worked: Biceps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Barbell

How To Perform Barbell Curls

• First, stand up straight, and then grabs a barbell with an underhand grip. Your hands should be equal distance from the middle of the barbell about shoulder width apart.
• Keep your elbows tight to your sides and they should remain in that position throughout the exercise.
• Next, curl the weight up by bending your arms so that your forearms move close to your upper arm and shoulder. 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.

Barbell Curls Tips

• Avoid leaning back when performing the barbell curl. Leaning back will put increased strain on your back and reduce the workload on your biceps making it unsafe and ineffective.
• Do not use momentum to swing the weight up either. The motion should be controlled and deliberate.

Barbell Curls and Sports 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.