Standing bicep curls

Efficient upper arm training - target your biceps specifically.

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Preparation

Place the sled in the lower column area. Then thread the handle strap through the horn loop and then the handlebar through both handle strap loops. Your EISENHORN power station is now ready for strong bicep curls.

Starting Position

Start with a hip-width stance and a stable, upright upper body. Position yourself relatively close to the pole or above the rear area of your horn. Pull the shoulder blades back and down and lift the chest up and forward. Now grab the handlebar with a shoulder-width underhand grip and build full body tension.

Execution

For a perfect movement, raise the handlebar controlled with the strength of your upper arms until you have reached maximum flexion. Hold the tension briefly and then slowly and evenly bring the bar back to the starting position.

Variants

When you grip the handlebar in the overhand grip, you activate not only the biceps but also specifically the forearm muscles.

Muscles Used

Biceps

Tip

Make sure to keep your elbows close to your body. Upper body, shoulders, and upper arms remain stable - the movement occurs exclusively in the elbow joint. If the exercise at strength level 1 is still too difficult for you, start with the two lat pull-down variations first. Pull to chest or Tilt your head back.to prepare your muscles.

Standing Bicep Curls: An Effective Exercise

The standing bicep curl is a classic isolating exercise that specifically targets the biceps brachii, the main muscle of the upper arm responsible for forearm flexion and rotation. This movement is supported by the brachialis and brachioradialis muscles, which assist depending on the grip variation used.

What effect does this exercise achieve?

Targeted muscle development: Bicep curls are highly effective for building strength and definition in the biceps.
Improving grip strength: Maintaining a stable grip, especially with an overhand grip, also enhances hand stability and overall grip strength.
Functional application: Strong biceps support everyday movements such as lifting and pulling, for example carrying groceries or lifting heavy objects.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The bicep curl is a valuable addition as a targeted isolation exercise:

Closing the strength gap: After heavy compound exercises, curls can further develop arm strength if the biceps are the limiting factor.
Aesthetic addition: Ideal for sculpting the arms and completing the upper-body training routine.