The Standing Barbell Curl is one of the most common biceps (the muscles on the front of the upper arm) exercises as well as one of the most effective and easiest to learn.
How to Do Standing Barbell Curls:
Grasp a barbell with a palms-up, shoulder-width grip.
Without swaying, swinging or lifting at the shoulders and keeping your upper arms at your sides, lift the barbell up in a wide arc from your thighs up to shoulder level. Lower and repeat.
Body position is very important with the barbell curl. Keep your chest high and your shoulders down and back. It is also very important that you keep your knees slightly bent in order to take stress off your lower back.
Tricks for Performing Standing Barbell Curls:
- Take a narrow grip (inside shoulder-width) on the barbell.
- This activates the biceps muscle more strongly than a shoulder-width or outside shoulder-width grip.
- You will not be able to use as much weight as with a wider grip but you will get increased bicep muscle recruitment during the movement.
Common Errors in the Standing Barbell Curl:
- Leaning back - this is often done at the end of the set as the weight starts to get heavy in an effort to keep going.
- This is potentially dangerous to your lower back.
- If you can't complete the rep in the good form, go as far as you can, hold it there for as long as you can, then lower the weight.
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