Korean curls

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Serratus anterior

Technique

1. Stand in front of a bar set at about hip height, with your back to it.
2. Grab the bar behind you with both hands, shoulder-width apart, and lean forward with straight arms so your body hangs at an angle in front of the bar.
3. Bend your arms to push your body back up toward the bar, then lower back down with control.

Form tips

1. Keep your body straight from head to feet and let the arms do the work.
2. Move your feet farther back to make it harder.

Risks

1. This puts the shoulders in a deep extension: start with a small lean and increase it gradually.

Similar Exercises

• 45 deg dip
• Barbell bench press
• Pushup
• Knee diamond pushup
• Bent-legs bar biceps curl

Equipment

• Row bar