What I’ll be performing here is the standing
bicep barbell curl. Now what you want to do here, definitely you do not want to swing.
You want to keep a strict posture. Bring up the barbell, squeeze the bicep. Do not keep
it up here for too long because you want to keep tension on the bicep. You don’t want
to bring it up too high. When you bring it down control the weight coming down, stretch
the bicep out and come back again. Squeeze the bicep. So you want to do about 8-10 reps
with this motion. Just focus on flexing the bicep and keeping a good stretch. Now you
don’t want to do it too quickly and you don’t want to do it too slow as well. Just a nice
steady motion, and if you wanted to also you could do it halfway to change something up
and give it a nice little twist, and that’s how you do the standing barbell bicep curl.