Standing Barbell Curl

Primary: Biceps Brachii

Secondary: Brachialis, Brachioradialis, and Forearm Muscles

1. Get into the starting position. Stand upright with your feet hip-width apart and grip the barbell with an underhand grip approximately shoulder-width apart. Let your arms hang naturally in front of your body.
2. Stabilize your body. Slightly bend your knees, engage your core, keep your shoulders back, and position your elbows close to your torso.
3. Perform the curl. Exhale as you smoothly bend your elbows, lifting the barbell toward your upper chest. Avoid using your torso to assist with the movement.
4. Return to the starting position. Inhale as you slowly lower the barbell, maintaining control and avoiding sudden elbow extension.
5. Repeat the movement. Keep your back in a neutral position and your elbows close to your torso throughout the entire set.

Mistake 1: Swinging your torso and leaning backward while lifting the barbell.

How to Fix: Reduce the weight, engage your core, and lift the barbell using only your arm muscles without relying on momentum.

Mistake 2: Moving your elbows forward and shrugging your shoulders during the curl.

How to Fix: Keep your shoulders down and your elbows close to your torso. Avoid lifting the barbell higher by moving your shoulders.

1. EZ-Bar Biceps Curls — Allow for a more comfortable wrist position during the exercise.
2. Close-Grip Barbell Biceps Curls — Change your hand position and the way the muscles are engaged.
3. Barbell Preacher Curls — Help limit shoulder movement and reduce torso swinging.

Sets

3

Reps

10–12

Rest Between Sets

60–90 seconds