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Here you will find an article on one exercise (new one every month). With a detailed analysis of the muscles used during the exercise and a informative description of how to both perform and assist in the actual performance of the exercise.

A full library of all previous exercises can be found at members online under the sub menu

Exercise: Forearm Curl Exercises

There is perhaps no muscle more widely trained than the biceps. Most famously used in “making a muscle”, there are many exercises prescribed that recruit the biceps and other muscles within the group. The common thread that binds these exercises together is flexion of the elbow joint, which is the common action in all exercises. The elbow joint is a hinge joint and as a consequence can only flex and extend. In any exercise that flexes the elbow joint by a concentric contraction, the muscle group responsible is always the elbow joint flexors.

This muscle group consists of the biceps brachii, brachialis, brachioradialis and the pronator teres. The biceps brachii is a two joint muscle that causes flexion of the elbow joint, contributes to abduction, adduction and flexion of the shoulder joint and supination of the radioulnar joint. The biceps consists of a short head and long head. This is what gives the biceps its two-headed appearance.

Isolated forearm curl exercises include: Standing barbell curl  (wide grip, narrow grip) In a standing barbell curl with wide grip, the short head of the biceps is the major contributor, while the long head and the brachialis are used moderately. 

Muscle Analysis Chart - Standing Barbell Curl

*Down Phase

*Down Phase

In the down phase of the exercise the weight is lowered slowly with gravity. The muscles that concentrically contracted to lift the weight are the same muscles that are eccentrically contracting to lower the weight

In the narrow grip barbell curl with a narrow grip, the short head and the long head of the biceps and the brachialis contract maximally throughout the range of morion.

Exercise variations:

Standing forearm curl with an EZI curl bar and wide grip

In a standing forearm curl with an EZI curl bar and wide grip, the strongest contraction occurs in the short head of the biceps with a minimum contribution from the long head of the biceps and the brachialis.

Standing dumbbell curl (with supinated grip, neutral grip, pronated grip)

In a standing dumbbell curl with a supinated grip, both the short head and the long head of the biceps are forcefully contracting while the brachialis is used only moderately. In a standing dumbbell curl with a neutral grip, the long head of the biceps is used maximally while the short head of the biceps and the brachialis are used moderately. In a standing dumbbell curl with a pronated grip, the brachialis assumes the dominant role while the short head and the long head of the biceps are used moderately.

Standing screw curl

In a standing screw curl, the long head and the short head of the biceps are contracting with the greatest force, while the brachialis is used moderately.

Incline seated dumbbell curls (supinated grip neutral grip)

In an incline seated dumbbell curl with a neutral grip, the long head of the biceps, brachialis and the brachioradialis are contributing maximally, while the short head is contributing minimally. In an incline dumbbell curl with a supinated grip the long head and the short head of the biceps are the major muscles used, while the brachialis is used only moderately.

Low cable pulley forearm curl

In a low cable pulley forearm curl with a supinated grip, both the short head and the long head of the biceps are forcefully contracting while the brachialis is used only moderately.

© 2007 Fitness Institute Australia

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or any reliance on it. Users should satisfy themselves as to their own or clients medical and physical condition before adopting/using
the information or recommendations made. No responsibility or liability is accepted for any loss or damage suffered
by any person as a result of adopting the above information or recommendations.

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