How to do the Standing Barbell Bicep Curl Exercise:
Stand tall with feet at shoulder width apart.
Pull in your abs (core) in order to support your back. Basically, the correct placement of your feet and the use of your core muscles provide the support and form required to do this exercise properly - prevent you from swinging your body as you do the exercise.
Shoulders should be back.
Hold the barbell with elbows slightly bent (don't lock your elbows) and arms straight, lowered and perpendicular to each other and palms facing upwards. This is your starting position.
Arms and elbows should be close by your side and not outwards like in a V position in order to prevent injury. Also, by keeping arms and elbows close to your sides, you will work the biceps more effectively and harder and it gives you more leverage to lift the weights and prevents you from swinging.
Breath out as you curl (raise the bar) towards your chest or as close to the chest as possible and breathe in as you lower the barbell back to the starting position.
For the first set, I like to start with a lighter weight as a warm-up exercise for the biceps. Do about 4 to 5 sets of 12 repetitions. With heavier weights you can do a lower number of reps.