Instructions

1. 1

   Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

2. 2

   Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.

3. 3

   Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.

4. 4

   Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.