How to Do a Standing Barbell Curl

The standing barbell curl can be used to target the entire bicep, working both the inner and outer muscles. The same exercise also can target other muscle groups, depending upon where you hold the barbell. With a grip close to the body, your biceps receive an intense workout.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Barbell
• Weight plates

1. Lift the barbell using an underhand grip. Position your hands approximately hip-width apart on the barbell. A wider or narrower stance works other muscles and doesn't create an effective bicep exercise.

2. Stand straight and relax your shoulders. Keep your arms alongside your body, and maintain your elbow and upper arm position.

3. Curl the barbell up towards your chest slowly, counting to 3 to maintain a steady and controlled movement. Make sure your elbows and upper arms don't move from their original position.

4. Pause briefly at the top of the movement when your biceps are fully flexed.

5. Lower the barbell, again slowly counting to three, to complete a standing barbell curl.

6. Do 12 to 15 repetitions to complete 1 set. Complete 3 to 4 sets, increasing the weight slightly each time for a more intense workout.

Tips & Warnings

• Keeping your abdominal muscles engaged helps you maintain correct form as you lift.
• Use your biceps to lift in a standing barbell curl. In this exercise, it's easy to use momentum to lift and lower the barbell. However, this doesn't work your biceps and can cause injury.

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