How to Do a Standing Arm Curl Biceps Workout

Standing arms curls, which are a variation on traditional arm curls or seated curls, isolate your bicep muscles to encourage growth and definition. They're easy to do using a basic standing arm pad at home or the gym. Follow these steps.

Difficulty: Moderate

Instructions

1. Set the weight on the barbell to accommodate your fitness level. Start light and increase the resistance as you grow stronger to maintain proper form and effectiveness.

2. Adjust the height of the arm pad so it rests just below your chest and your forearms rest comfortably against the pad. Your elbows must be at the top of the pad.

3. Reach down and grasp the barbell with an underhand grip, palms facing up. Extend your arms fully down the pad without locking your elbows. Tighten your abdominal muscles and press them against the back of the pad. Plant your feet firmly on the ground for balance.

4. Lift the barbell up toward your chin until your hands reach your shoulders. Lift slowly and contract the bicep muscles at the top of the motion. Keep your back straight and abs tight during the motion.

5. Lower the bar slowly back down to your starting position. Don't lock your elbows. Repeat the exercise until you reach the desired number of repetitions and sets based on your fitness level.

Tips & Warnings

• Do not arch your back or use your leg muscles extensively during standing arm curls. To isolate the bicep muscles, you must work only those muscles. If you find the exercise difficult, reduce the weight.

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