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