Standing Barbell Curls

Description

Stand holding a barbell with an underhand grip, arms fully extended. Keeping your elbows fixed at your sides, curl the weight up to shoulder level, then lower it back down under control. This is the most basic and effective biceps exercise. Arnold emphasizes strict form—no swinging or using momentum. The key is to keep the elbows stationary and focus on contracting the biceps through the full range of motion. Arnold recommends using a shoulder-width grip for overall biceps development.