Elbows drift forward
Upper arms swing forward; anterior delt assists the curl.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchDoorway pec stretch↗Pull · Upper Body
Barbell Curl
Coaching cues
- Shoulder-width grip; elbows pinned at sides
- Curl to full contraction; pause and squeeze
- Lower under control — full extension at bottom
- No swinging; no shrugging
Common faults 2
Body swings to complete reps
Hip extension and spinal flexion momentum used to move the bar.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗