Standing Barbell Curls


This exercise is a basic movement that works the biceps and
forearms.


Grab a barbell with an underhand grip. Stand with your feet shoulder
width apart. Let the barbell hang in front of you at arms length. Keep
your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the barbell
up to shoulder level. Hold this position for a second to maximize the
peak contraction in the biceps, then slowly lower the barbell to the
starting position.

Tip – Grabbing the barbell with a wider grip will work more of the
inner head of the biceps, helping to develop more muscle fullness.
Grapping the barbell with a closer grip will work more of the outer
head of the biceps, helping to develop more bicep peak.