| Purpose: Develop the bicep and forearm muscle groups.
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| Equipment variations: Barbell or E-Z Curl bar.
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| Starting position: Grasp the barbell with a shoulder width grip. Your palms should be facing away from your body. Stand erect with your knees slightly bent for added stability. Your arms should be straight, and the barbell should be resting across your upper thighs. Keep your upper arms against your sides throughout the movement.
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| Performance: Bend your elbows and bring the barbell up toward your body in a semicircular arc. Your forearms should be the only thing moving. Keep your shoulders still, do not rock or sway in order to lift the weight. Focus on squeezing the biceps hard at the top of the movement. Slowly lower the barbell back to the starting position. Perform the desired number of repetitions. |
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