Barbell Curl

Also works: Forearms

How to do the Barbell Curl

1
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
2
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
3
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
4
Slowly begin to bring the bar back to starting position as your breathe in.
5
Repeat for the recommended amount of repetitions.