Standing barbell curl
- You can complete this movement at home or in the gym.
- This is a classic exercise that you’ll often see being performed in the gym. It will strengthen the biceps muscles, which are in the front of the uppers arms.
How to Do the Exercise:
- Select an appropriate barbell. (An Olympic barbell weights 45 lbs. If you are a beginner, select a significantly lighter weight.)
- With your feet shoulder-width apart, stand straight and draw up your spine. Make sure that your head, shoulders, hips and knees are in line. Your grip on the barbell should be underhand (i.e. your palms facing forward) and slightly wider than shoulder-width. The barbell will be resting against your thighs. This is the start position.
- Pull your shoulders back and down and curl the barbell by bending your elbows until your fists almost touch your shoulders. Make sure that your upper arms remain “tight” and next to the torso throughout the exercise. Your elbows should not move forward or back, and should not “flare” out. Only your forearms should be moving.
- Lower the barbell by straightening the elbows and return to your original position before repeating the exercise until you’ve completed all required repetitions.
- Make sure that your body remains aligned during the exercise, and that you don’t arch your back or “swing” or “throw” the weight up. If you find yourself doing this, reduce the resistance.
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