Standing Barbell Curls

in Biceps Exercise

Main Muscle Worked: Biceps

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Standing Barbell Curls - Exercise Guide

Step 1

Assume a shoulder-width stance and hold the barbell with a medium, underhand grip. Allow your arms to fully extend downward. The shoulders, arms, and hands should be aligned. This is your starting position.

Step 2

Slowly curl the bar upward in an arc motion, keeping your back straight and your elbows steady and close to your body. The semi-circle motion should be wide and long. Performing this movement strictly ensures that the biceps are maximally engaged, without getting the back and shoulders involved.

Step 3

Contract your biceps at the peak of the movement. Lower the weight back to the starting position slowly and with control. Keep the arc wide and long in both movements, and never hurry in curling and lowering the weight.

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