How to Do Standing Barbell Curl
Each exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Beginning Standing Barbell Curl
Select an appropriate barbell. An Olympic barbell weighs 45 lbs. If you are a beginner, select a significantly lighter weight.
Standing Barbell Curl Movement
1. 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.
2. 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.
3. Lower the barbell by straightening the elbows and return to your original position before repeating the exercise until you’ve completed all required repetitions.
4. 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.
Standing Barbell Curl Benefits
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 upper arms.
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