Standing Biceps Curl with Barbell
Stand with your feet about shoulder-width apart for stability. Keep your knees not locked. Maintain good posture by engaging your core muscles.
Hold the barbell with an underhand, shoulder-width grip.
Initiate the curl by contracting your biceps and lifting the barbell off your thighs. Focus on keeping your upper arms stationary and elbows tucked in at your sides as you curl the bar up.
Curl the bar up towards your shoulders without swinging, leaning back or shrugging your shoulders. Fully contract your biceps hard at the top position with the bar nearly touching your shoulders. If you feel like your lower back is receiving too much stress, place one foot in front of the other and slightly rotate your hips forward. This will engage your gluten and make you more stable, decreasing the risk being put on the lower back.
Pause briefly in the fully contracted position then slowly lower back down until your arms are straight and the bar returns to the starting position against your thighs.
Repeat for the desired number of repetitions, ensuring you have full control and proper form on each rep. Make sure not to "throw" the weight up using momentum.
Breathe normally and avoid holding your breath as you perform each rep. Keep your core braced to avoid excessive arching of the lower back.
