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Forearms

Axle Bar Curl

The Axle Bar Curl is a strength exercise with a barbell for your forearms. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.

Level: IntermediateEquipment: BarbellSingle-joint (isolation)

How to do it

  1. Stand tall holding a thick axle bar with palms facing forward, hands shoulder-width, arms straight.
  2. Wrap your fingers and thumbs as far around the thick bar as they reach and squeeze hard.
  3. Curl the bar up in an arc, keeping the elbows at your sides.
  4. Stop when the bar is in front of your upper chest and the biceps are fully shortened.
  5. Lower the bar slowly until your arms are straight again.

Tips

  • Crush the bar on every rep: the thick handle trains the grip as well.
  • Expect to use less weight than on a normal barbell curl.

Common mistakes

  • Letting the wrists bend back under the thick bar.
  • Leaning back to heave the bar up once the grip tires.

Muscles worked by the Axle Bar Curl

  • Biceps (short head) Primary32%
  • Biceps (long head) Primary30%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Axle Bar Curl alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Axle Bar Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Axle Bar Curl good for beginners?

The Axle Bar Curl is rated intermediate. If you are new, learn the Band Curl first and build up from there.

What is a good alternative to the Axle Bar Curl?

For example the Band Curl, Cable Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Axle Bar Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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