barbell curl

How to do it

1. 1Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
2. 2Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
3. 3Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
5. 5Inhale as you slowly begin to lower the bar back to the starting position.
6. 6Repeat for the desired number of repetitions.