Standing Barbell Curl


standing barbell curl
Exercise Profile

Primary Muscle Group(s): Biceps

Secondary Muscle Group(s): Shoulders (Front), Forearms


Exercise Instructions

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. The bar should be resting across the thighs.

4. 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.

Description

The barbell curl is a pure biceps mass builder. No question about it. This exercise is considered a compound exercise that uses the biceps as the primary mover and the front shoulders and forearms as secondary muscle groups.

This is very simple exercise to perform but as with all other exercises, form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. Alot of trainers rely on body momentum and that's not how to do it. Learn how to use your biceps to move the weight without using your body weight and you'll start to build well shaped biceps.

Remember to keep your back straight and your head level when you are doing this exercise. Try and keep constant tension on your biceps.

Press play to view an instructional video on how to properly perform the standing barbell curl.



Need a Bit of Help?

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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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