Barbell Curl
A barbell curl is an elbow-flexion resistance exercise performed with both hands on a bar. Biceps brachii, brachialis and brachioradialis can contribute; the shoulder, wrist and trunk also affect execution.
A barbell curl is an elbow-flexion resistance exercise performed with both hands on a bar. Biceps brachii, brachialis and brachioradialis can contribute; the shoulder, wrist and trunk also affect execution.
Execution
Choose a straight or angled bar, grip and load that remain secure and tolerable. Begin in a controllable elbow position, curl without an uncontrolled body swing, and lower deliberately. Grip width, elbow travel, range and tempo can vary with anatomy and goal. Pain, numbness or loss of control are reasons to stop or modify the exercise.
Evidence
A 2026 grip study measured acute biceps and brachioradialis activity under tested grip conditions. An earlier study of 12 participants found EMG differences among straight-bar, EZ-bar and dumbbell curls. EMG does not prove long-term growth, an optimal shoulder-width grip, wrist protection or superiority of one implement for every person.
HYROX®
The current HYROX® rulebook includes a rope-based Sled Pull and loaded Farmers Carry, but no barbell curl. Elbow flexors can contribute during pulling, whereas carrying grip involves several forearm and hand structures. The cited sources do not show that curls improve either station, grip endurance or race time.
Programming
The 2026 ACSM position stand supports progressive resistance training while matching variables to the goal. It does not prescribe 2–3 sets of 10–15 repetitions or 4–8 weekly direct sets for HYROX® athletes. Curls are optional; select variation, range, load and volume from programme needs and response.
Questions
Are barbell curls necessary for HYROX®?
No. They are an optional elbow-flexor exercise and are not a race movement.
Is an EZ bar safer for the wrists?
The cited EMG studies do not test injury or wrist safety. Choose the implement that is secure and tolerable for you.
How many sets should I do?
There is no universal HYROX® dose. Account for goals, experience, other pulling work and recovery.
Repz brings adaptive plans, station-specific sessions, and race strategy together for hybrid athletes. Explore programmes, exercises, and race strategy at repz.app.
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