Barbell Curl

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This movement mainly trains biceps, and also recruits Forearms.

What the movement loads

The curl loads biceps brachii in elbow flexion and supination, with brachialis underneath and brachioradialis in the forearm. A straight bar fixes supination, which puts the biceps in its full function.

How to load it

Eight to twelve reps. The elbows stay at the torso: the biceps has finished its job well before the forearms reach the shoulders.

The recurring mistake

Swinging the torso to launch the bar. It is the most common way to add ten kilos without adding anything to the muscle — and to load the lower back on every rep.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Barbell Drag Curl
• Barbell Prone Incline Curl
• Cable One Arm Curl
• Cable Standing Inner Curl
• Dumbbell Alternate Biceps Curl
• Dumbbell Alternate Seated Biceps Curl
• Dumbbell Biceps Curl
• Dumbbell Concentration Curl