The Urban Trainer Blog - UK

Targets: Biceps

Start: Grasp a barbell with an underhand grip, your hands spaced about shoulder-width apart.

Stand erect with your chest out, shoulders back and spine in alignment, keeping a slight bend in your knees. The bar should rest across the tops of your thighs, arms extended.

Execution: With your elbows tight to your sides, squeeze your biceps to raise the bar in an arc toward your shoulders.

Squeeze for a peak contraction before slowly lowering the bar back down. Stop the bar just short of your thighs to keep tension on the biceps.

Training tip: This is a mass-building movement, so I try to go as heavy as you can for the desired rep range with good form.

Advanced Standing Barbell Curl Technique: Try a narrow-grip barbell curl to work the peak (long head) with greater intensity. Or try the drag curl version, keeping your elbows as far back as possible, dragging the bar up your body toward your lower chest.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.