Barbell Standing Biceps Curl Start Fit Drills Exercise
Barbell Standing Biceps Curl End Fit Drills Exercise


For this exercise you need a barbell and if available a low rack. With the barbell on the rack, load the weight according to plan. Pick the barbell up with your thumbs pointing out and palms facing up. The hands should be slightly wider than shoulder width

Start Position

Stand tall, chest up, shoulders pulled back and down. The arms are straight with the elbows close to the body and slightly in front of the hips. Keep the wrists straight


Bend the arms to pull the weight up. Focus on creating momentum from the biceps only. Stand against a wall if you tend to swing the upper body to support the arms

End Position

Pull the barbell up as far as you can without losing the tension in the biceps muscles


Extend the arms again. Engage the biceps to make the movement slow and controlled


Back to the start position. Don't allow the biceps to relax. Repeat for the planned number of times


Build a strong biceps. Strength for arm flexion. Strengthen the arms, especially the biceps