Spartan Series #35 “Standing Barbell Curls”

Standing Barbell Curls

This is one of the heavy Biceps Exercises that I do on my arm day.  It’s conceptually a very simple exercise to understand and to execute.  I use an E-Z Curl Bar because my grip disallows stress on my wrists and elbows.  I cannot supinate my arms sufficiently to use a straight bar or to do straight bar concentration curls.  Using the straight bar places excess stress on my wrists and elbows. The E-Z Curl bar causes all the stress is placed directly on my biceps muscle where it should be.

The Standing Barbell Curls allows for me to do more weight as I progress in my workout.  As noted I use these as one of the mass producing movements for my biceps.  I combine this with lying biceps curls to overload my biceps muscle.  Essentially, the lying barbell biceps curls are the same as the standing biceps barbell curls except I am lying face up on a bench.

Let me walk you through the Standing Biceps Barbell Curls:

1.)  Select a weight that you can do at least 8 times with good form.  Use an E-Z Curl Bar.

2.) Stand with E-Z Curl hanging at your thighs with my palms forward gripping the bar.

3.) Curl the bar to your chest while controlling the weight up and down

4.) I perform 5 sets of 8-10 reps

Its an easy exercise to understand but if performed correctly, the exercise can add tremendous stress to the biceps directly.  Also, this movement can help to add a large amount of mass to biceps.

This a down and dirty on one of the most effective mass producing exercises for the biceps in my tool box.  This is a staple in my biceps routine each week.  Use it faithfully in your training to build big biceps.  It won’t let you down.

Until next time, I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM