8-19-2016 10:05:45 PM
- Stand up straight with the barbell in your hands at arm's length. Keep your elbows close to the torso and rotate the palms of your hands until it is facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weight while contracting the biceps. Continue to raise the weights until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the barbell back to the starting position.