Standing Barbell Curl
The standing barbell curl is a foundational exercise for biceps development. By lifting a barbell in a controlled, vertical curling motion, this movement isolates the biceps and forearm muscles, building strength and size. Proper technique is crucial to maximize effectiveness and minimize momentum. It’s a staple in any arm-focused training program.
- Stand upright with your feet shoulder-width apart, holding a barbell with an underhand (supinated) grip.
- Keep your arms fully extended and the barbell resting against your thighs. Brace your core and retract your shoulder blades.
- Curl the barbell upward by contracting your biceps, keeping your elbows pinned to your sides. Avoid swinging the weight.
- Continue curling until the bar is at shoulder level or slightly below. Pause and squeeze the biceps at the top of the movement.
- Lower the barbell slowly and under control to the starting position.
- Repeat for the desired number of repetitions.
- Do not let your elbows drift forward or backward during the curl; they should stay locked in place. - Avoid using momentum or leaning back to lift heavier weights—strict form is more effective for biceps growth. - Grip the barbell firmly to engage the forearms and stabilize the movement. - Keep your knees slightly bent and your back straight to maintain proper posture throughout the lift.