Standing Barbell Curl

Biceps, ForearmsBarbell

A staple standing exercise to build upper arm size and forearm strength. It delivers maximum load to the biceps for building raw arm power.

How to do it

1Stand tall with feet shoulder-width apart, holding a barbell with an underhand, shoulder-width grip.

2Tuck your elbows to your sides, pull your shoulders back, and unlock your knees for stability.

3Exhale and curl the bar toward your chest by flexing your elbows.

4Keep your elbows pinned in place—don't let them drift forward at the top.

5Inhale as you slowly lower the bar back to full arm extension, controlling the weight.

Common mistakes

Swinging your torso and using momentum to lift the weight.

Driving your elbows forward, taking tension off the biceps.

Letting your wrists bend backward at the top, putting excess joint stress.

Breathing

Inhale before starting, exhale as you curl the weight up, and inhale smoothly on the way down.

Make it harder or easier

To make it easier, lean your back against a wall or lighten the load; to make it harder, use an EZ-bar or slow down the lowering phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.