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Barbell curl
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3D anatomy atlas — activated muscles
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Biceps brachii· HighBrachialis· High
Curl barbell for biceps.
Target muscle
Biceps brachiiBrachialis
Equipment needed
See all equipment →Dumbbell
A pair of handheld weights, one per hand. The most versatile tool, used for nearly every muscle group; adjustable versions save space.
Barbell
A long bar loaded with plates on both ends. Lets you lift the heaviest loads; the foundation of compound lifts (squat, deadlift, bench).
EZ Curl Bar
A short W-shaped curl bar. The angled grip is friendlier to the wrists and elbows during curls and triceps extensions.
Step-by-step guide
- 1Stand tall, grip the bar shoulder-width, palms forward, arms hanging straight.
- 2Tuck the elbows to the body, brace the core to keep the torso still.
- 3Curl the bar toward the shoulders by bending the elbows, squeezing the biceps at the top.
- 4Lower slowly under control until the arms are nearly straight.
Safety notes
Giữ khuỷu sát thân, không ngả người.
Ưu điểm: cáp tạo căng liên tục kể cả ở đỉnh.
Correct form tips
- Keep the elbows fixed, don't push them forward.
- Keep the torso still, don't swing.
- Control the lowering phase too.
Mistakes to avoid (injury risk)
- Swinging the back/hips to curl heavy → back pain risk, less effect.
- Not curling through the full range → reduced effectiveness.
- Bending the wrists → wrist strain.