Building bigger and stronger biceps has always been desired by men throughout the world. The standing barbell curl is an effective isolation exercise that works your bicep muscles, along with training the muscles in the shoulders and the forearms. The fundamental of all bicep building routines, the barbell curl enhances and strengthens the muscles in the arms, thereby helping you to perform strenuous lifting works easily.
Standing Barbell Curls Information
|Equipment Needed||Straight barbell|
|Muscles Involved||Biceps, brachialis, brachioradialis, trapezius (upper and middle), deltoid (anterior)|
|Variations/Other Forms||An E-Z attachment fixed to a pulley, E-Z bar, or dumbbells and cables can be used|
|Alternative Exercises||Dumbbell bicep curl, dumbbell alternate-bicep curl|
Video: How to do Standing Barbell Curls
Standing Barbell Bicep Curl Instructions
- Take hold of an Olympic bar or a barbell at shoulder width apart. Use an underhand grip, i.e. your palms should face forward.
- Stand up keeping your torso and back straight, feet together, arms totally extended, and elbows close to the body. This should be your starting position.
- Make sure that the barbell does not touch your body.
- Holding your upper arms stationary, as well as keeping the elbows at your sides and eyes facing forward, curl the weights up.
- Contract your biceps and continue the movement until the bar is at your shoulder level.
- Squeeze the biceps at the contracted position, and slowly bring the barbell back to the initial position.
- Repeat for the desired amount of repetitions.
Standing Barbell Curl Forms
Wide Grip Curls
Performing this form of barbell curl is similar to doing the conventional barbell curl exercise given above, except that you need to hold the barbell as wide as you feel comfortable. This workout targets the inner part of the biceps.
Close Grip Curls
A variation emphasizing the outer part of the biceps, the close grip barbell curl is done by holding the barbell with only a few inches of separation between the hands.
Standing Barbell Bicep Curl Tips
- Do not swing your body back to help in lifting the weight. Use only your biceps to move the barbell and keep the body fixed.
- When you lift the weight, do not let the elbows come forward.
- Do not let the weight drop quickly.