Standing Barbell Curl
Explore standing barbell curl in 3D. Focus: Biceps, Brachialis, Brachioradialis.
Barbell
Setup
Stand with feet planted, brace the abdomen and keep the head and spine aligned.
Exercise guide
Controlled return
Keep the upper arms beside the body and slowly straighten the elbows.
Settle and stabilize
Pause briefly and keep the body stable.
Working phase
Bend the elbows while keeping the upper arms still and wrists neutral; do not swing.
Controlled hold
Stay within a comfortable range; avoid bouncing or forcefully locking joints.
Common mistakes
Avoid momentum, shrugging, arching the lower back or losing control on the return.
Colors show roles, not measured activation; white areas may also stabilize.