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 help?

Do you need help putting your diet and training program together? Do you need help finding out what you need to be doing to lose 10, 20 or even 40 pounds of body weight? Do you need help gaining body mass or strength? Do you need help finding the right program for your goals? Let me know and I'll tell you what you need to be doing to reach your goals. This is a FREE SERVICE and I'm more than willing to help. Just go to this page here and fill out the online form and hit submit. I'll get back to you ASAP (I won't collect your email address or spam you). Just ask me your question and I'll answer it - Blake

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.



Home > Exercise Database > Biceps Exercises