The Barbell Curl Position 1. Standing upright, grab a barbell using an underhanded grip. 2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width. 3. Keep your feet close together with your back straight and head level. Keep your arms close to your body. 4. The bar should be resting across the thighs. Execution 1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position. Repeat the movement. 2. Keep the movement fluent, slow, and controlled.
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