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Standing Barbell Curl

The barbell curl is a pure biceps mass builder. This is very simple exercise to perform but as with all other exercises, the form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. Learn how to use your biceps to move the weight without using your body weight and you’ll start to build well shaped biceps.

Hold a barbell or E-Z bar with palms facing forward. Your grip should be shoulder-width apart. The bar should rest on the front of your thighs with your wrists straight, not bent.
Stand in a split-stance position with knees slightly bent to stabilize your body. Brace your torso by contracting your abs. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine.

Exhale. Contract your biceps, bending your elbows, and raising the bar toward the front of your shoulders in a slow and controlled manner. Keep your torso erect and the wrists in neutral. Do not allow the shoulders to shrug, the back to arch or the elbows to move forward throughout this movement.

Inhale. Straighten the elbows and lower the barbell back to the starting position in a slow and controlled manner. Do not bounce the bar off the front of your thighs.

As some of us show structural differences at the elbow, we may not be able to grip the barbell with our arms against our sides in the lowered position unless we force a bend at our wrists. The grip position you select should be the one that is most comfortable and enables you to keep the wrists aligned with the forearm.


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Twisting standing dumbbell biceps curl

You can build your biceps by doing curls while standing or seated, and with a variety of tools. The twisting standing dumbbell curl features an extra movement to help give you the biceps you want. This exercise engages the forearms as well as the biceps. In addition to creating balance in the upper and lower arm, this exercise improves wrist mobility.

Stand straight and hold a dumbbell in each hand. Let your arms hang by your sides with the palms facing your body.

Exhale and bend your elbow to raise the dumbbell toward your shoulders. Rotate your forearms as the weights ascend so your palm faces your shoulder at the peak of your movement. Keep the elbow close to your side and the upper arm as still as possible.

Inhale, lower the dumbbell to the starting position slowly. Rotate your forearms in reverse so your palms again face your body when your arms are extended downward. Repeat with the other hand.


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Standing Biceps Curl with Resistance Bands

Effective exercise for your biceps. You don´t need a lot of room for this one.

Stand on the band, hips width apart. Grab a handle in each hand and stand up straight. Contract your abs, bracing your torso. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise. Start with your arms straight down with palms facing forward, and elbows tight to your sides.

Exhale. Slowly bend both elbows in a full range movement. Do not allow the elbows to move forward. Keep the palms facing forward and your wrists straight without any bend. Do not allow the shoulders to shrug.

Inhale. Gently straighten the elbows and lower the handles back to your starting position. Repeat.


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Seated dumbbell biceps curl

An excellent exercise to develop your biceps.

Sit. Your back, head, shoulders, and butt make contact with the bench. Grasp a dumbbell in each hand with your arms at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back.

Exhale and slowly bend your elbows bringing the dumbbells toward your shoulders. Do not allow your back to arch, your shoulders to shrug, or your elbows to move forward. Keep the wrists in line with your forearms. Do not allow the wrists to bend throughout the exercise.
Inhale, straight your elbows and lower the dumbbells back to your start position and repeat.


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Standing Biceps Curl with resistance bands

A good exercise to isolate your biceps.

Anchor the band to the door with the door anchor over your head.

Facing the door grip a handle in each hand and stand about 3 to 4 feet away from the door. Keep your back straight, abs engaged, head aligned and a slight bend in your knees. Position your arms so that they are straight, pointed towards the door anchor with palms up.

Exhale and pull the handles and bend your elbows until your hands are almost touching your face. Keep your upper arms parallel with the floor throughout the movement.

Inhale and gently return to starting position. Repeat.


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