How to Do
How to Do Standing Barbell Bicep Curls on a Single Leg
The standing barbell bicep curl on a single leg should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing barbell bicep curl on the single leg.
Beginning
Barbell Bicep Curl Beginning
Hold the barbell with your hands just outside of your hips, utilizing an underhand grip, standing tall with your chest up and core braced. Start the action by elevating your hands slightly so your biceps become engaged, keeping your chest high and elbows tight to your sides.
Movement
Barbell Bicep Curl Movement
1. Select an appropriate barbell. An Olympic barbell weighs 45 lbs. If you are a beginner, select a significantly lighter weight.
2. With your feet shoulder-width apart, bend one knee, lifting the leg.
3. Stand straight and draw up your spine. Make sure that your head, shoulders, hips, and knees are in line. Your grip on the barbell should be underhand i.e. your palms facing forward and slightly wider than shoulder-width. The barbell will be resting against your thighs. This is the start position.
4. Pull your shoulders back and down and curl the barbells by bending your elbows until your fists almost touch your shoulders. Make sure that your upper arms remain tight and next to the torso throughout the exercise. Your elbows should not move forward or back, and should not flare out. Only your forearms should be moving.
5. Lower the barbell by straightening the elbows and return to your original position before repeating the exercise until you've completed all required repetitions.
6. Make sure that your body remains aligned during the exercise, and that you don't arch your back or swing, or throw the weight up. If you find yourself doing this, reduce the resistance.
Benefits
Barbell Bicep Curl Benefits
You can complete this movement at home or in the gym.
This is a classic exercise that you'll often see being performed in the gym. It will strengthen the biceps muscles, which are in the front of the upper arms.
Exercise Aliases
Barbell Bicep Curl Exercise Aliases
When you do a straight bar bicep curl, you're working both of your biceps. This ensures that the biceps are engaged throughout the whole range of action. The grooves on an EZ curl bar allow you to grab it without fully supinating your forearms.
