Standing Biceps Curls (Olympic Bar/Wide Grip)

1. Grasp your barbell using an underhand grip (palms facing upward), with your hands 2-3 inches wider than shoulder-width apart.
   
   
2. Stand with your back erect, your knees slightly bent, and your feet slightly wider than shoulder-width apart throughout the entire movement.
   
   
3. At this point, your arms are fully extended with the bar resting at a position across your upper thigh.
   
   

• First you initiate the movement by flexing at your elbows, curling the bar up toward your shoulders.
  
  
• When your biceps are maximally contracted, slowly lower the bar to the starting position and repeat the movement until the desired number of repetitions is completed.
  
  
• Then, continue alternating until the desired number of repetitions is completed.
  
  

• Standing Biceps Curls (Narrow Grip / Olympic Bar)
• Standing Dumbbell Curls