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How To Do The Barbell Curl Standing

How To Do The Barbell Curl Standing

Are you looking to increase your upper body strength and build bigger biceps? The barbell curl standing exercise is an effective way to do just that. This exercise targets the bicep muscles and the core muscles used for stabilization.

You must ensure proper form throughout all reps to perform this move correctly. Stand with your feet shoulder-width apart while holding a barbell with both hands in front of your thighs.

Keep your arms straight and maintain a neutral spine don’t arch or round your back when lifting the weight.

Exhale as you lift the barbell towards chest level by bending at the elbows, then slowly lower it back down while inhaling. Repeat this movement for the best results for 8-12 repetitions per set.

List Of Steps To Do Barbell Curl Standing

  • Begin by standing with your feet shoulder-width apart, and your knees slightly bent.
  • Hold the barbell with an underhand grip 
  • Keep your elbows close to your sides, with your upper arms stationary 
  • Exhale and curl the barbell up toward your shoulders
  • Pause briefly at the top of the movement, then inhale
  • Repeat for your desired number of repetitions.

  • Begin by standing with your feet shoulder-width apart, and your knees slightly bent.

The barbell curl standing is an effective exercise for increasing strength and muscle mass in the arms. This exercise requires proper technique to maximize results and minimize the risk of injury, which includes beginning with your feet shoulder-width apart and your knees slightly bent.

When done correctly, the barbell curl standing can help you increase muscle size, improve athletic performance, and even reduce body fat.

To begin the barbell curl standing exercise, stand with your feet shoulder-width apart and your knees slightly bent. 

  • Hold the barbell with an underhand grip.

The barbell curl standing is an effective way to gain strength and increase muscular definition in the arms. One of the essential steps in performing this exercise is to hold the barbell with an underhand grip.

It involves grabbing the barbell with palms facing upward and gripping it firmly, so it does not slip out of your hands during movement.

This grip will help you exert maximum force on your biceps, allowing for better contraction and, thus, more effective results from your workout.

An added benefit is that since you are using a lighter weight while holding the barbell underhand, it reduces stress on the wrists, shoulders, and elbows compared to other curls or bicep exercises.

Keeping proper form while doing this exercise can maximize its effectiveness in safely building strength and muscle mass.

  • Keep your elbows close to your sides, with your upper arms stationary.

Doing a barbell curl standing is one of the best exercises to build and strengthen your arms, biceps, and shoulders. Keeping your elbows close to your sides with your upper arms stationary is essential in performing a proper barbell curl standing.

How To Do The Barbell Curl Standing

This step helps you to focus on isolating the bicep muscles and prevents other muscle groups from becoming involved.

Stand up straight with feet shoulder-width apart, holding a barbell using an overhand grip. Keep your upper arms stationary against your body as you lift the weight upwards towards your chest by curling your wrists up in front of you.

  • Exhale and curl the barbell up toward your shoulders.

The barbell curl is an exercise that can be performed while standing to strengthen the biceps muscles. This exercise requires not only the use of a barbell but also proper technique and form.

As you exhale, focus on using your biceps muscles to lift the weight and keep your elbows tucked close by your sides for maximum effect.

Once you have reached shoulder level, hold for a few seconds before slowly lowering back down. Make sure not to lock out your arms upon lowering; instead, keep them bent throughout the entire movement for safety reasons and add tension on the biceps muscles during reps.

  • Pause briefly at the top of the movement, then inhale.

The barbell curl standing is one of the most popular exercises for strengthening the biceps and arms.

This exercise requires you to pause briefly at the top of the movement, then inhale deeply before continuing with your curl. This pause, however brief it may be, is essential to get the most out of this exercise. 

When doing a barbell curl standing, you should begin by positioning yourself upright with your feet shoulder-width apart and hands gripping the barbell shoulder-width apart.

Ensure your elbows are close to your body and your back remains straight throughout the set. From there, slowly bring the barbell up towards chest level while exhaling and pausing briefly at the top of the movement before inhaling profoundly and bringing it back to its original position.

  • Repeat for your desired number of repetitions.

The Barbell Curl Standing is a crucial exercise for any bodybuilder, as it helps to target the bicep muscles and build strength. These standing barbell curls easily with the proper form and repetition counts. To do this exercise:

  • Please start by selecting your desired weight and holding it with an overhand grip while standing straight up. The arms should be extended in front of you so that they are parallel to the ground.
  • Slowly bend at your elbows until your forearms resemble the floor, then slowly return to the starting position.
  • Repeat this motion for your desired number of repetitions  typically between 8-12 reps is suggested  which will help improve muscular strength and endurance over time.
  • Rest in between sets before repeating for optimal results!


  • Target area: Biceps ( chest and shoulders partially)
  • Exercise type: Strength
  • Needed equipment: Barbell straight or the EZ


  • Do not hollow your back be straight throughout
  • Don’t move your body when you curl up and down
  • keep your upper arms closer to your sides
  • Control the weight, don’t let weight control you
  • Don’t swing back and forth with the weight on your hand
  • Let your feet be at shoulder’s width
  • Use an underhand grip for a better performance
  • keep your elbow still throughout the performance
  • Load the weight that your power can be able to control all along

Here are safety measures you should take whenever you want to do barbell curl.

Don’t bend your legs during curl, be straight throughout, let your feet remain still throughout, your feel must not move around.

Do not over weight yourself. Load the weight that your power can be able to control, make sure that you are in control of the situation throughout don’t let the weight control You. weight must not fall or stray off from your hand either.

Keep the concentrate going be a focus in targeting those muscles in front of your arms. Don’t create any momentum or difficulties for yourself that can jeopardize the better.

performance of the exercise, plus you might need to be assisted or observe by an expert upon this exercise.

Use an underhand grip for a correct performance. Resist a little all along in both when you curl up and back to the beginning, the up motion should be slightly slower that down movement.

Benefits in performing barbell curl

Here are the health benefits you can gain out of this exercise if you can be able to perform it correct well.

Barbell curl will help to train and strengthen your arms entirely

It is on the classic exercise that will help with more development into the biceps muscles

Barbell curl will not only train the muscle in front of your arms but it will also partially train chest and front on the shoulders. It is one of the bicep exercises that help us to train add more weight to perform, but just don’t exaggerate on that.

Final Thoughts

In conclusion, the barbell curl standing exercise is a great way to target the biceps muscles. It involves using proper form and technique, ensuring you receive the maximum benefit from your workout.

Start with a lighter weight and gradually increase it as you become comfortable exercising. Remember to keep your elbows tucked in, chest up, and back straight while doing this exercise. Make sure to rest for at least one minute between sets so that your body can recover properly.

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