The Biceps Curl (standing) is used to strengthen and develop biceps of the arms. There are a variety of ways you can perform standing biceps curls including with a barbell, dumbells, or with a cable machine. Our example is shown with the low pulley on a G9S Home Gym.
START by attaching a straight bar to the lower cable of your home gym or pulley machine. Face the weight stack and grab the bar with an underhand grip. Stand about two feet away from the pulley with your feet shoulder-width apart and the bar at arms length. Make sure there is resistance at this starting position. If you have to move back in order to engage the weight start from the start, do so.
Curl the bar up towards your shoulders. When it is about 6 inches from your shoulders, pause and squeeze your biceps hard for a second or two. then slowley return the bar to the starting position.
Variations of the Biceps Curl include:
