Exercise of the Week! "Standing Barbell Bicep Curls"

Standing Barbell Bicep Curls

Primary muscle group used ~ Biceps

Secondary muscle groups used ~ Shoulders (front), Forearms

Standing Barbell Bicep Curl

 The barbell curl is a pure biceps mass builder. No question about it. This exercise is considered a compound exercise that uses the biceps as the primary mover and the front shoulders and forearms as secondary muscle groups.

This is very simple exercise to perform but as with all other exercises, form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. A lot of trainers rely on body momentum and that's not how to do it. Learn how to use your biceps to move the weight without using your body weight and you'll start to build well shaped biceps.

Remember to keep your back straight and your head level when you are doing this exercise. Try and keep constant tension on your biceps.

Position for the standing barbell curl ~

1. Standing upright, grab a barbell using an underhanded grip.
2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.
3. Keep your feet close together with your back straight and head level. Keep your arms close to your body. The bar should be resting across the thighs. 
Correct form-execution of the standing barbell curl ~ 1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position. Repeat the movement until your set amount is completed. Set/Rep suggestion: 3x sets 10-12 reps

Variation

Standing Close-grip Ez-bar Bicep Curl 

 Standing Close-Grip EZ-Bar Bicep Curl

 

Standing Close-Grip Ez-Barbell Bicep Curl ~ Using a close grip on the EZ Bar works the outer parts of the biceps more. Grasp a EZ Bar with an underhand grip (palms facing up). Your hands should be about 6-8 inches apart. Stand straight up, with your feet firmly on the floor at around shoulder width apart. You may find it more comfortable to take one foot back. Keeping your body completely still and eyes facing forwards, slowly curl the bar up as far as possible. Squeeze your biceps at the top of the movement, and slowly lower the weight back down. Repeat your desired set & rep amount!

Tips ~ Using a close grip on the EZ Bar works the outer parts of the biceps more. Grasp a EZ Bar with an underhand grip (palms facing up). Your hands should be about 6-8 inches apart. Stand straight up, with your feet firmly on the floor at around shoulder width apart. You may find it more comfortable to take one foot back. Keeping your body completely still and eyes facing forwards, slowly curl the bar up as far as possible. Squeeze your biceps at the top of the movement, and slowly lower the weight back down. Repeat your desired set & rep amount!

Olymipic Ez-Bar