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Workout Details

Equipment:
Barbell

Body-part:
Upper Arms

Target:
Biceps Brachii

Synergist:
Brachialis, Brachioradialis

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.
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