Barbell Curls Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: forearm
- tertiary: rotator cuff, transverse abdominis
- quaternary: upper back
How to perform?
This movement usually starts from the elbows and is in a fully extended position (against the thigh) with a supinated grip. Then biceps begin contracting to lift the weight, upward to shoulder. The second part of the motion is the eccentric phase that has the elbow joint slowly extending as weight is lowering back to the starting position.
Variations
Concentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolation
Similar Exercises
30-degree Incline Biceps Curl
isolation60-degree Incline Hammer Curl
isolationBehind-the-Back Barbell Curl
isolationBehind-the-Back High-Stretch Curl
isolationBicep Rope Curls
isolationKneeling Head-Behind Curl
isolationKneeling Olivia Curl
isolationReverse Barbell Curls
isolationChin-ups (Underhand Pull Ups)
compoundSingle Arm Isolation Cable Bicep Curls (Cable Concentration Curls)
compoundSupinated Chin-Up (AMRAP)
compoundWeighted Chin-Ups
compound