Barbell Curl - Barbell Curl Diagram and Barbell Curl Weight Tutorial

Barbell curls: Some people also call them chest curls, weight-bearing curls, etc., referred to as "curls". It mainly trains the brachialis, biceps brachii, brachioradialis and pronator circle. muscle.

Mainly exercise the biceps muscles of the arms. The barbell curl is a single-joint action, so when practitioners use this action to exercise the biceps of the arm, they can easily feel the force of the biceps. It can be said that using the barbell curl to exercise the biceps of the arm Muscles are one of the most effective movements. Let’s take a look at how to do this action:

Action preparation:

Practitioners generally stand with their feet shoulder-width apart, straighten their chest and tighten their waist and abdomen, hold the barbell in front of the body with both hands on both sides of the body, and the barbell can be held with a wide grip (or a narrow grip) ).

Action process:

The practitioner concentrates the strength of the biceps of the arm to quickly lift the barbell to the position of the clavicle of the neck, then pauses slightly, and then uses the strength of the biceps of the arm to control the barbell and slowly returns it to the starting position. It is generally recommended that during the barbell curling process, the upward movement should be controlled for 1 second, pause for 1 second, and restore for 3 seconds.


Action requirements:

1. Practitioners must raise their chest and tighten their waist and abdomen during the movements.

2. Practitioners must clamp their hands on both sides of the body during the movement.

3. The practitioner exhales when exerting force upward during the movement and inhales when returning.

Although the barbell curl is relatively simple, different exercise effects can be achieved by using different grip distances and practice methods. Let’s analyze them one by one:

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