SET-UP

1. Hold the barbell with an underhand grip (palms facing upwards) shoulder-width apart and your arms fully extended without the bar touching your body.
2. Stand with your torso upright (back straight, chest up, chin up) with your feet shoulder-width apart, alternatively you may find it more comfortable placing one foot back for stability.
3. Tuck your elbows in close to your sides.

EXECUTION

1. Inhale.
2. Looking forward, and without moving your upper arms, exhale as you contract your biceps and slowly curl the barbell, by bending at your elbows, as close to your shoulders as comfortably possible - your elbows should remain tucked into your sides, only your forearms should move.
3. Pause at the top of the lift squeezing your biceps hard.
4. Inhale as you slowly lower the barbell back to the start position.
5. Repeat for the prescribed number of reps and sets.

1. Keep your elbows stationary and tucked into your sides throughout the full range of motion.
2. Squeeze your biceps at the top of the lift.
3. Use a controlled pace throughout the exercise.
4. Lower the barbell all the way down until your arms are fully extended.
5. Do not swing your body back to assist in curling the barbell; your body should remain fixed and only your biceps should move the weight.
6. Control the weight throughout the entire set; in particular, avoid dropping it quickly during the eccentric (downward) phase of the exercise.

• Close-Grip EZ-Bar Biceps Curl
• Lying Concentration Cable Curl
• Cable Biceps Curl
• Alternating Dumbbell Biceps Curl
• Cross-Body Dumbbell Hammer Curl