Standing Barbell Curl
Overview of the exercise
The standing barbell curl is a classic strength training exercise that targets the biceps, the muscles located in the front of the upper arm. It is a simple yet effective exercise that can be performed with a barbell, making it accessible for people of all fitness levels. When performed correctly, the standing barbell curl helps to build arm strength, size and definition, making it an essential part of any arm workout. With a focus on proper form, weight selection, and repetition range, the standing barbell curl can be a highly effective tool for achieving your fitness goals.
Exercise Profile:
Muscle Group Targeted: Biceps (Short head)
Equipment: Barbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Forearms
Instructions:
Instructions for the Standing Barbell Curl:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the barbell with a shoulder-width grip.
- Begin the exercise by keeping your arms fully extended, with the barbell hanging at arm’s length in front of your thighs.
- As you exhale, bend your elbows, and curl the barbell towards your chest. Keep your elbows close to your sides and your upper arms stationary throughout the movement.
- inhale as you reach the top of the movement, with the barbell now touching your chest.
- Hold the contraction for a moment, and then slowly lower the barbell back to the starting position, controlling the weight on the way down.
- Repeat the movement for the desired number of reps, taking care to maintain proper form throughout the exercise.
Standing Barbell Curl Tips
Tips for the Standing Barbell Curl:
- Maintain Proper Form: Make sure to keep your elbows close to your sides and your upper arms stationary throughout the movement. This will help you engage the correct muscle group and avoid any strain on your shoulder or elbow joints.
- Focus on the Contraction: When performing the curl, try to concentrate on the muscle contraction at the top of the movement. This will help you get the most out of each repetition.
- Gradual Increase in Weight: As you get stronger, gradually increase the weight you use for the standing barbell curl to continue challenging your muscles.
- Avoid Cheating: Avoid using momentum to help complete the curl by swinging the weight or arching your back. Instead, focus on controlling the weight and maintaining proper form throughout the entire range of motion.
- Vary Your Grip: To target different parts of the bicep muscle, try switching up your grip. A narrower grip will emphasize the inner head of the bicep, while a wider grip will target the outer head.
