Standing Barbell Curl

Exercise / Biceps

Standing Barbell Curl overview

The Standing Barbell Curl is a classic compound exercise that targets the biceps, contributing to overall arm strength and development. This movement involves curling a barbell with both hands, emphasizing the contraction of the biceps. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Standing Barbell Curl in your arm training routine.

The Standing Barbell Curl primarily targets the biceps.

Standing Barbell Curl how to perform

  • Step 1: Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, hands placed slightly wider than shoulder-width.
  • Step 2: Allow the barbell to hang at arm’s length in front of you, arms fully extended.
  • Step 3: Inhale and curl the barbell toward your shoulders, emphasizing the contraction of the biceps.
  • Step 4: Keep your upper arms stationary and elbows close to your torso throughout the movement.
  • Step 5: Hold the contracted position for a brief moment, feeling the engagement in the biceps.
  • Step 6: Exhale and lower the barbell back to the starting position, fully extending your arms.


Perform each repetition with controlled movements, focusing on the contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a straight back and engaged core throughout the movement.
  • Keep your upper arms stationary to isolate the biceps.
  • Control the descent and ascent of the barbell to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. EZ Bar Curl: Utilize an EZ bar with a curved grip for a different hand position and reduced wrist strain.
  2. Alternating Dumbbell Curl: Curl one arm at a time to focus on each bicep individually.
  3. Reverse Grip Barbell Curl: Perform the exercise with a reverse grip to target different parts of the biceps.
  4. Seated Barbell Curl: Perform the exercise while seated to minimize body sway and increase focus on the biceps.