How to Perform Standing Wall Curls

There are several different ways to work the biceps muscle into fatigue, with exercises ranging from barbell curls to incline hammer curls, preacher curls to cable curls. That’s a lot of different ways to perform a curl. Often times, it is hard to eliminate the role of your back and legs when curling the weight, especially when it comes down to squeezing out the last few repetitions. Luckily, there is an exercise that blasts your biceps without the involvement of any other muscle groups to do the brunt of the work--standing wall curls. Read on to learn how to perform standing wall curls.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Wall
• Barbell

1. Stand with your back against the wall, holding a barbell with an underhand grip. Your hands and feet should be shoulder-width apart. Bring the bar down just below the abdomen and let it hang. This is the starting position.

2. Lift the bar up as high as possible while still keeping your elbows close to your body. The elbows should not move at all during this exercise, as the purpose of standing against the wall is to eliminate everything except the biceps.

3. Squeeze your biceps at the top and really feel the muscle tightening. Hold for a count of one or two.

4. Lower the weight slowly while still keeping your biceps contracted. This will provide a great stretch all the way down.

5. Return to the starting position and repeat until desired amount of repetitions is complete.

Tips & Warnings

• If using this exercise as a mass builder instead of a failure exercise, it is acceptable to use some body movement in bring the weight up and down, but even still, keep it to a minimum.