Standing Barbell Curls

Hold the barbell along your upper thighs with a shoulder width grip and palms facing forward.
 
Stand with your feet shoulder width apart with a slight bend in your knees and maintain the natural curve in your low back throughout the movement.
 
Curl the barbell up towards your chest until it is close to your chin, being sure to keep your elbows and upper arms fixed against the sides of your torso throughout the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.