Barbell Standing Curl
- Grasp the bar with a closed, supinated grip (the back of your palms facing the front of your thighs).
- Extend elbows, resting the bar or barbell on the front of thigh.
- Stand straight with feet shoulder width apart, keeping a slight bend in the knees.
- Keep upper arms tucked against torso and perpendicular to the floor.
Upward movement/concentric phase:
- Flex the elbows until the bar is 4 to 6 inches away from the front of shoulders.
- Keep standing straight with upper arms tucked against side of torso.
Downward movement/eccentric phase:
- In a controlled fashion, allow the elbows to extend back to the starting position.
- Keep standing straight, only the elbow joint is to be moving as it extends.
FAQ'S & FACTS ABOUT Barbell Standing Curl
What Is A Biceps Barbell Standing Curl?
A standing biceps curl is a resistance exercise, which involves the primary elbow flexors, the brachialis and biceps brachii. This exercise can be performed with an Olympic bar or other barbell alternative. The concentric portion of the lift is elbow flexion, which involves the lifting of the weight. The eccentric portion is elbow extension, which involves the descent of the weight.
The purpose of the standing biceps curl is to strengthen the biceps while promoting hypertrophy (increases in size) of the biceps.
Why Do A Biceps Barbell Standing Curl?
Biceps curls strengthen and increase the size of the biceps brachii, brachialis and brachioradialis. Although it is primarily an exercise for aesthetics, biceps curls also serve as an auxiliary exercise that can increase strength involved in other multi-joint exercises.
Anatomy Of A Biceps Barbell Standing Curl
The biceps brachii is located on the front of the arm, originating at the shoulder and inserting in the elbow joint. It consists of two heads, the long head (outer biceps) and the short head (inner biceps). The long head tendon helps stabilize the shoulder joint and its origin is located at the tubercle and lip of the glenoid cavity of the scapula (shoulder blade). The short head origin is located at the coracoid process of the scapula. The long and short head unite as the muscle bellies run down the front of the arm. Both heads merge, sharing insertion into the radial tuberosity of the elbow joint.
The biceps brachii flexes the elbow joint and supinates the forearm. Supination refers to the simultaneous rotation of the wrist and elbow as the palm of your hand faces upward.
The brachialis lies underneath the biceps brachii, originating at the front of the lower end of the humerus bone. Its insertion is located at the coronoid process of the ulna at the elbow joint. The brachialis is a primary elbow flexor.
The brachioradialis aids the biceps brachii and brachialis in the standing biceps curl, helping stabilize the elbow joint.
Although their contribution is minimal, forearm muscles, palmaris longus, flexor carpi radialis, and pronator teres contribute as weak flexors of the elbow joint.
The subscapularis works in conjunction with the other three rotator cuff muscles to stabilize the shoulder joint during this exercise.
Variations Of A Biceps Barbell Standing Curl
Wide grip, narrow grip, EZ bar curl, dumbbell curl, cable curl, reverse grip, hammer curl, standing against a wall, using an arm blaster.
How To Improve Your Biceps Barbell Standing Curl
There are various ways to improve force production of the biceps brachii and brachialis.
In order to improve flexion performance through “sticking points”, partial repetition ranges may be implemented. For example, performing partial repetitions from starting position to mid-flexion (flexion at 90 degrees), followed by repetitions from mid-flexion to full flexion, followed by full range of motion repetitions. Intensity and volume of this type of protocol should be implemented in accordance with your goals.
Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.
Strategically varying your bicep exercises to target different angles and grips can result in optimal muscle activation that increases strength and hypertrophy of the biceps.
It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between biceps training to allow muscles to repair.
Common Mistakes When Doing Biceps Barbell Standing Curls
It is very common to observe an individual swinging their torso in efforts of lifting the weight with more ease. This compromises proper technique and biceps contraction. The biceps curl is a single-joint movement. The single-joint involved is the elbow joint. If you find yourself depending on momentum from swinging your torso to lift the weight, you may want to decrease the weight to prevent injury.
Standing on an unstable surface or with an unstable stance can also compromise technique. Your feet are your foundation and should be in a position of stability. If you are looking to maximize the contraction of your biceps, ensure that your feet are shoulder width apart with a slight bend in the knees. Stand on a flat surface. Standing with one foot in front of the other during a standing biceps curl can also compromise balance and decrease the potential for optimal muscle contraction.
Injuries Or Ailments & Their Effects Regarding Biceps Barbell Standing Curls
If proper technique is not adhered to (e.g. swinging of the torso, dropping the weight quickly instead of controlling the descent on the eccentric portion of the lift), the likelihood of back and/or biceps injury increases.
Although rare, biceps tendon rupture may occur if warm-up is not sufficient and/or if intensity (load) is increased inappropriately.
If proper recovery is not implemented between training days for optimal muscle repair of the biceps, the biceps tendon becomes inflamed. Without proper rest and treatment, the inflammation remains and results in biceps tendonitis.
Impingement syndrome and rotator cuff injuries, in general, are commonly associated with biceps tendonitis/biceps tendinosis. Therefore, it’s best to avoid bicep exercises when addressing impingement syndrome/rotator cuff injury unless advised by a physical therapist.