Standing Barbell Curl: How to Master Barbell Curl.

Whether you’re an experienced bodybuilder or a novice lifter, the barbell curl is an essential upper-body workout to use in your strength-training program.


The Standing Barbell Curl is traditionally the most common bicep exercise, and the most prominent one also. When done correctly, this exercise targets your biceps and can add more strength and size to the entire muscle. With the barbell curl, you can curl more weight by adding plates. Barbell allows both arms to work simultaneously and evenly, which is great for stability and control. Simply hold the barbell curl with both hands, and lift it up towards your chin.

We recommended using EZ- bar and Standing dumbbell curls as better bang-for-your-buck moves because they force the biceps to curl full range of motion than barbell curl, as well as allowing your wrists and elbows to stay in a more natural position throughout each stage of each rep. And that is the main problem with the barbell biceps curl; as much you start adding serious weight to the bar, it can place great stress or impact on these two joints (wrists and elbows).

standing barbell curl

How to do Standing Barbell Curl for Biceps?

  • Grab the barbell with an underhand grip, your hands are slightly wider than your shoulders.
  • Compress your core and contract your biceps to curl the bar up.
  • Slowly lift the weight at the front of your shoulders and keep your elbows and shoulder fixed.
  • Squeeze your biceps at the top of the movement, then slowly reverse the movement to its starting position.
  • Repeat it again, You can do 3 sets with 12-14 reps.

Barbell Curl Tips:-

  1. The single biggest mistake lifters make in this exercise is swinging the body back to assist in moving the weight up. This is cheating! Your body should remain fixed and only your biceps should be used to move for all the pressure created on your biceps.
  2. Another mistake is not keeping the elbows fixed and in at the sides. You should not let your elbows come forward when moving the barbell curl up.
  3. And finally, you need to control the weight throughout the set. This means not letting it drop quickly!


Once you’ve practiced the traditional barbell curl, consider trying one of these four variations.

  1. 1. EZ bar curl: This variation uses an EZ bar with an angled bar rather than a straight barbell. Although they activate your forearms less, EZ bar curls are typically easier on your wrists during lifting exercises.
  2. 2. Barbell preacher curl: If you want to focus on toning your arms, consider trying the barbell preacher curl. Perform this variation by sitting at a preacher bench with your arms resting on a slanted, padded surface as you lift.
  3. 3. Wide-grip barbell curl: The wider grip used in this variation puts more emphasis on the short head of your biceps brachii muscle.
  4. 4. Seated barbell curl: This seated variation uses a shorter range of motion, targeting your biceps brachii while taking pressure off your forearms.

How to Work out Safely and Avoid Injury

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

Adequate warm-ups, rest, and nutrition are integral to any exercise program designed to progress and build strength. Your results are ultimately contingent upon your ability to recover properly from your workouts. Give yourself 24 to 48 hours of rest between training sessions focused on the same muscle groups to facilitate sufficient recovery.

General FAQs-

What muscles do standing curls work?

The barbell curl targets your biceps brachii muscle as well as the brachialis, a muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight than dumbbell curls.

Are standing dumbbell curls good?

This is a good exercise that targets the biceps, it is also an exercise that will make you a stronger cyclist. Stand with feet shoulder-width apart holding a dumbbell in each hand with your arms relaxed at your sides.

Do hammer curls build big arms?

Hammer curls are important because of the way they work on your arms. Hammer curls help to build the brachialis and brachioradialis in a way other curl variations simply do not, allowing you to develop additional strength and size.