BARBELL CURL

Muscles Trained :
Biceps, Brachialis, Brachioradialis, and Anterior Deltoid

Joint Actions :
Elbow Flexion

Instructions :

1. Stand with feet shoulder width apart and the knees slightly flexed (bent).
2. Grasp the bar with a supinated (underhand) grip while placing the hands shoulder width apart.
3. Extend (straighten) the elbows and let bar hang in front of the thighs.
4. To begin the movement, curl the weight upward by flexing the elbow.
5. Exhale throughout the upward movement phase keeping the elbows in the side of the body.
6. Continue to lift the weight until the elbows can no longer flex (bend).
7. Lower the bar slowly by extending (straightening) the elbow.
8. Inhale throughout the downward movement phase.
9. Repeat the movement for desired number of repetitions.

Variations :

1. Use narrow grip in order to emphasize biceps long head.
2. Use wide grip in order to emphasize short head.

Common Mistakes :

1. Leaning backward during the upward movement phase to increase leverage instead of letting the biceps do all the work.
2. Extending the shoulder to help the biceps lift the weight.
3. Lowering the weight too quickly.

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