Eccentryx / Exercise Atlas / arms
Barbell curl (strict)
Standing, underhand grip, curl barbell to shoulder with elbows pinned.
Muscles
- Primary
- biceps
- Supporting
- brachialis, brachioradialis
Mechanics
- Pattern
- elbow flexion
- Equipment
- barbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Bicep peak contraction — elbows stay at sides, wrists neutral or supinated.
- Progression
- Add weight in 2.5 lb increments, or switch to a slower tempo.
- Regression
- EZ-bar curl — wrist angle reduces forearm stress.
Watch for
- Elbows drifting forward to assist the curl
- Swinging the torso at the top
- Grip too wide or too narrow
Substitutions
- EZ-bar curl
- Incline DB curl (long-head bias)
- Spider curl (preacher bench, face-down)