The Benefits – Biceps curls with barbell is the real power movement to develop the overall size and strength to the biceps. Standing bicep curls should be included in every arm workout, if you want to add the size to your biceps.

Execution – Grasp the bar with an underhand grip, hands about shoulder width apart. Stand straight up on a straddled position. Let the bar hang down at arms length in front of you. Curl the bar toward your chest in a wide arc. Keep your elbows tucked in your sides. Bring the bar up as high as you can without swinging your back and leaning back. Squeeze the biceps at the top. Lower the weight in a wide arc slowly to the starting position.

Tips – A small amount of body swinging is ok because it gives you a better stimulation to your biceps. But keep it minimum, unless you want to work your lower back simultaneously. Occasionally, it’s reasonable to perform cheat curls if you want to max out your bicep efficiency!