How to Do Standing Barbell Curls

Standing barbell curls are a staple in many weight training programs. Done correctly, this exercise targets the biceps for increased size, cut and performance. Done incorrectly, it can cause injury to your back, shoulders and a host of other muscles. It's important to learn the correct method of performing standing barbell curls.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Barbell
• Weights
• Weightlifter's back brace

1. Stand with your feet shoulder width apart and facing forward. Keep your knees in a comfortable, relaxed and unlocked position. They must be slightly bent.

2. Center your body with the barbell. If the barbell is on the floor, bend at the knees while keeping your head faced forward and back straight. Grasp it from underneath, palms up, with hands about hip width apart. Curl your fingers firmly around the bar.

3. Lift the barbell off the weight bench and ease it down. Extend your arms slowly until the barbell rests on the front of your legs. It's important to keep in control of the barbell rather than letting it fall; an out of control barbell can break free of your grip and land on your feet.

4. Tuck your elbows in close to your body. Keep them there as you perform this exercise, without allowing them to flail outward.

5. Exhale slowly while lifting the barbell upward bending at the elbows to bring it to the top of their range of motion. Keep your upper arms as motionless as possible in order to focus the exercise on the biceps.

6. Inhale in a steady, calm manner as you slowly return the barbell to its starting position by your knees. Breathing too fast can cause hyperventilation, and holding your breath can bring on a headache. Keep breathing steady.

7. Maintain slow, controlled movements for maximum effectiveness. Doing exercises such as barbell curls too quickly reduces effectiveness and can lead to accidental injury.

Tips & Warnings

• Wear a weight lifting back brace while performing this exercise for added back support.
• Hold your body still during this exercise. Allowing yourself to sway forward and back as you lift the weight makes the exercise less effective. Your body, rather than your biceps, takes the brunt of the force required by acting as a counterweight. To avoid this problem, you must lift without swaying.
• As with all exercises, stop before you near exhaustion (when injuries are more likely to occur). If you find you're too tired to lift the barbell back onto the weight bench, put it in the downward position and bend your knees until you can safely ease it to the floor.

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