Biceps Curl

Stand up straight. Grab the barbell with a shoulder-width grip. The palms are facing forward, the elbows are pressed to the body. This will be your starting position. As you exhale, bend your arms for biceps. Keep part of the arm from the elbow to the shoulder still. Tip: Only the forearms work. The movement should continue until the biceps are fully contracted, until the barbell is at shoulder level. Take a short pause, tensing your muscles. While inhaling, slowly lower the bar to the starting position. Complete the required number of repetitions. Variations: You can do bicep curls on a straight-handled lower pulley. This option allows you to feel the "peak of the biceps" at the end of the movement. You can also perform bicep curls by holding the bar with a narrow grip.