Isolation · Beginner
Barbell Curl
- Movement pattern
- Isolation
- Difficulty
- Beginner
- Equipment
- Barbell
- Mechanics
- Isolation
- Sides
- Bilateral
- Main plane
- Sagittal
How to do the Barbell Curl
Setup
Grip the bar at "carrying angle" width -- the width your forearms naturally fall at with arms extended, rather than a fixed hand-width. Stand with upper arms fixed at your sides.
Curl the bar up by flexing at the elbow only -- don't swing your hips or lower back to help start the weight moving.
The exercise is hardest with your arms fully extended and easiest around a 90-100 degree elbow bend -- expect the sticking point at the bottom, not the top.
Lower under control back to full arm extension.
Common mistakes
Using a body swing ("cheating") to start the bar moving -- it lets you use 10-20 lb more, but the swinging hips/lower back motion adds real stress to your lower back.
Letting your elbows drift forward or your upper arms swing, turning the lift into a front raise instead of a curl.
Muscles worked
Primary
How the knowledge graph models this movement
Elbow flexion
Radioulnar supination
Wrist flexion