The standing barbell curl is the bread and butter of bicep exercises for most people, one of those old fashioned basics that never goes out of style.
– Grab a barbell with an underhand grip.
– Stand with your feet shoulder width apart.
– Let the barbell hang in front of you at arms length.
– Keep your elbows close to your torso at all times.
– Moving only your forearms, curl the barbell up to shoulder level.
– Hold this position for a second to maximize the peak contraction in the biceps
– Slowly lower the barbell to the starting position.
– Avoid swinging through all parts of the movement.
– Repeat for desired reps.
image via shemuscleraw