Barbell Curl

Instructions:

• Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
• Keep your elbows close to your sides. Your palms should be facing away from you. This is the start position.
• Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
• Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
• Inhale as you return to the starting position.