standing barbell curl

standing barbell curl

start: with your knees slightly
bent and your feet about hip-width
apart, grasp a barbell with a
shoulder width underhand grip
let the bar hang to your thighs
keep your abs pulled in and your
elbows stationary.

move: without swaying, slowly
curl the bar in an arc toward your
shoulders as you exhale. pause at
the top of the movement, squeeze
your biceps and slowly lower the
bar almost to the start. don't lift the
bar completely to your shoulders,
and don't let it touch your thighs
at the bottom in order to keep
continuous tension on the biceps.