Standing Barbell Curls for Bicep Workout

Standing barbell curls is an isolation exercise for bicep workout that has the purpose of developing strength and mass of the entire bicep.

In fact, the brachialis is involved as well as the frontal.

The exercise involves also your forearms and shoulders as secondary muscles, even though it's not really considered a Compound Exercise.

Standing Barbell Curls Details


SECONDARY MUSCLES: Forearms, Shoulders


TYPE: Isolation

Standing Barbell Curls


To get the most effective results from the barbell curls you need to pay extra attention at how you perform this bicep workout:

INITIAL POSITION: Barbell curls are performed in a standing position.

  • Stand with your feet shoulder width apart and your knees slightly bent (to give your body balance and a solid base)
  • Grab the barbell with your palms facing up
  • Fully extend your arms

MOVEMENT: Raise the barbell until your forearms are vertical and the bar reaches your shoulders height. The only joint involved must be your elbow and only your forearms move. Make sure your perform a slow negative phase.

BREATHING: Exhale during the active phase of the exercise (when you raise the bar) and inhale during the negative phase.

TIPS and ERRORS: Allow your elbows to travel forward so that your forearms reach the vertical position. Don't bend your body, especially backwards, to help raise the bar.

If you want to get the best results from this exercise you need to perform it in the proper form. if you need to bend backwards to raise the bar it means that it's too heavy for you.

Plus you don't want to injury your back!

Make sure you apply resistance during the negative phase. Slow negative motion is 50% of the exercise. You build strength when you lift weights for sure, but also when you lower them slowly.

Just think of the difference between someone who drops weight and YOU who put them down slowly.

That's a workout too that you should take advantage of if you want to see bigger gains!

If the Straight Barbell Hurts You..

I know some people that don't like to do bicep workout with the straight barbell because it hurts their elbows, due to grip with palms up.

If you experience the same you can decide to perform the curls with the EZ bar and close grip.

Straight Barbell

I've never heard anybody complaining that the EZ bar grip hurt their elbows or wrists. Give it a try and see how it goes.

It's a good alternative and anyway...get used to experiment different exercises till you find what give YOU the best results!


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