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Bicep Exercises - Standing Barbell Curls

Exercise Name: Standing Barbell Curls

Purpose: To develop and strengthen the bicep.

Target Muscle Group(s): The primary muscle group being targeted in this exercise is the bicep, specifically the inner bicep (biceps brachii, short head) and the outer bicep (biceps brachii, long head).

Secondary muscles that assist during this exercise are the front shoulder (anterior deltoid) and upper chest (pectoralis major, clavicular head).

standing barbell curls

Instructions: Proper Standing Barbell Curl Technique  

1. Grip a barbell with an underhand grip (thumbs facing up), shoulder width apart.
2. Stand upright with your back straight, shoulders back and abdominals tight.
3. Position your feet so that they're hip width apart.
4. Curl the barbell up while keeping your elbows glued to the side of your body.
5. Contract your biceps hard at the top of the movement.
6. Lower the barbell back down to the starting position.
7. Repeat for the desired number of repetitions.

Additional Comments And Tips

1. Breathe in as you curl the bar up, and breathe out as you lower the bar, or at the end of the movement. 
2. Here's a very simple trick for keeping your elbows to your sides, as you curl the weight pull your elbows back behind you about an inch or two. 
3. Use strict form for maximum effectiveness and safety. If you want to pump out some forced reps or negative reps, get a spotter to assist you. 

Also Known As: Barbell Curls
Exercise Type: Building Muscle, Strength Training, Toning, Sports Training
Force: Pull
Exercise Level: Beginner
Mechanics Type: Compound Exercise

Alternating Standing Barbell Curl Variations

1. Wider Grip - this works the inner bicep (biceps brachii, short head) more intensely.
2. Narrower Grip - this works the outer bicep (biceps brachii, long head) more intensely.
3. Perform Exercise Seated - this is a partial rep movement that develops the peak/height of the biceps.
4. Use Reverse Grip (Overhand Grip) - this develops the forearm along with the biceps.

Safety Precautions

1. While performing this exercise don't arch your back or swing the bar, as this could lead to back and/or neck injuries.

Alternatives/Substitutions: List of Similar Bicep Exercises

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