DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set-up: hold the bar palms forward with the upper arms at your sides.
- 02
Curl: bend the elbows to raise the bar, keeping the torso still.
- 03
Return: lower slowly to the front of the thighs.
Common mistakes
- Upper arms drifting forward to help lift the bar.
- Leaning back with the torso for momentum.
- Wrists curling inward so the bar's weight sits on the wrists.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doDumbbell Curl
Equipment needed: Dumbbell
When it applies: Use when there is no barbell, or a straight bar bothers the wrists. Dumbbells let the wrists rotate freely and are logged per hand. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.