Barbell Curls / Standing Biceps Curls
- Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
- Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
- Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
- Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
- Inhale as you return to the starting position.
- Repeat.
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Related exercises to discover
Reverse Grip EZ Curl Bar Curls
Underhand Grip / Chin-Ups / Pull-Ups /Pullups
Stability / Swiss / Exercise Ball Bicep Curls
Barbell curls / standing biceps curls is a gym exercise that targets biceps and also works forearms. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Reverse grip ez curl bar curls, underhand grip / chin-ups / pull-ups /pullups and stability / swiss / exercise ball bicep curls. Browse our free illustrated exercise directory for more exercises.
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Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
