Biceps

Standing Barbell Curl (Straight Bar)

Intermediate

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muscles worked

primary

Biceps

secondary

Forearm

How to do it

Execution:

1
Stand and hold a straight bar with a shoulder-width, supinated (underhand) grip.
2
Flex your elbows until the bar approaches your chest.
3
Keep your elbows pinned to your sides — don't drift them forward.
4
Lower under control to full extension.

Tip: if wrists complain, switch to an EZ bar; heavy loads with a full supinated grip stress the joint.