Standing Barbell Curl.

Make every rep count.

1. 01

   Stand tall with feet about shoulder-width apart, core braced, and shoulders pulled down and back.

2. 02

   Grab the barbell/EZ bar with an underhand (supinated) grip just outside hip width. Let the bar hang at arm’s length against your thighs—wrists straight.

3. 03

   Keeping your elbows pinned to your sides (don’t swing), curl the bar up in a controlled motion until your forearms are near your biceps.

4. 04

   Pause and squeeze your biceps at the top without letting your shoulders roll forward.

5. 05

   Slowly lower the bar back to the start, resisting the weight all the way down.

6. 06

   Form cues: Keep your torso still, avoid using momentum, and stop the set if you feel sharp pain in the elbows or wrists.