Exercise Details
Body Part
Upper Arms
Equipment
Barbell
Target Muscle
Biceps
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How to Perform
1
Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
2
Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
3
Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
4
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
5
Hold the contracted position for a brief pause as you squeeze your biceps.
6
Inhale and slowly begin to lower the barbell back to the starting position.
7
Repeat for the desired number of repetitions.
Secondary Muscles
forearmsshoulders
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