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.

3. 3

   Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.

4. 4

   Lower the bar as far as possible while inhaling and keeping a tight grip.

5. 5

   Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.