Instructions

1. 1

   Hold a barbell with both hands, palms up and a few inches apart.

2. 2

   Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.

3. 3

   Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.

4. 4

   Slowly go back down to the starting position as you inhale.

5. 5

   Repeat for the recommended amount of repetitions.