Direct thread: what it is, what it is for, types (and how to do it)

The barbell curl is one of the best-known exercises for strengthening and hypertrophying the biceps and also works other muscles in the upper limbs such as the brachialis and brachioradialis, which are located in the forearm, and can be part of upper body training.

There are different variations of this exercise, such as the w-bar curl, straight bar curl, cross curl and dumbbell curl, which have varying levels of difficulty and different indications.

It is important that the barbell curl is initially done with the guidance of a physical education professional so that all the necessary guidance is given to correctly perform the exercise, in order to avoid injuries.

What is it for

The barbell curl is an exercise especially recommended for strengthening and hypertrophying the biceps. However, it also exercises other muscles in the upper limbs, such as the muscles located in the forearm, and is therefore a great exercise for arm training. Discover other exercises recommended for arm training.

Types of barbell thread

The most common types of barbell curls include:

1. Direct thread with w bar

The w-bar barbell curl, also known as a closed-grip barbell curl, is a type of barbell curl that uses a special w-shaped bar, allowing the hands to be closer to each other in a safer way for the fists.

2. Curl with straight bar

The barbell curl with a straight bar is one of the best-known variations, being done with the help of a straight bar. The straight bar is typically held at shoulder width and causes the biceps to exert more force compared to the w bar.

3. Direct thread on the cross or pulley

The barbell curl in cross, also known as barbell curl with pulley or cable, uses a gym equipment called a crossover for its execution. It allows maintaining constant tension in the muscles throughout the movement and better stabilization of the body.

4. Dumbbell barbell curl

The dumbbell curl is a variation of the exercise that works the biceps of each arm individually by using a dumbbell in each hand. This forces the biceps on each side to exert the same force and prevents the development of muscular asymmetries.

5. Alternating barbell curls

The alternating barbell curl is a type of dumbbell curl in which the load is lifted alternately, which allows while one arm exerts force, the other rests.

6. Reverse barbell curl

This type of barbell curl is done by holding a barbell or dumbbells with your palms facing backwards. Therefore, this variation of the exercise protects the wrists and elbows more during the movement.

How to do barbell curls

The direct thread step by step is as follows:

1. Hold the barbell or dumbbells with your palms facing forward. You must be standing and your hands must be approximately shoulder-width apart;
2. Keep your back straight and extend your arms. This is the starting position;
3. Raise the barbell or dumbbells to approximately shoulder heightbending the arms and keeping the elbows fixed at the sides of the body;
4. Lower yourself with the barbell or dumbbells in a controlled manner until the arms are completely extended;
5. Repeat the movement from the starting position.

Furthermore, It is important to keep your back straight, your abdomen activated and your shoulders and elbows fixed throughout the movement. to avoid carrying out impulses when lifting the weight and keeping the tension of the exercise only on the biceps.

Although it is a simple exercise, it is important that the barbell curl is initially done with the guidance of a professional, to perform the movement correctly and avoid injuries.