Barbell Curl

Stand upright and grab the barbel at shoulder width. Keep your elbows tucked into your body and your palms should be facing towards your elbows. This is your starting position.

While keeping the upper arm stationary, exhale and slowly begin to bring the bar higher while contracting the bicep.

Continue until the biceps are fully contracted and your forearms are touching your biceps.

Take a brief pause and squeeze the bicep.

Exhale and slowly begin to bring the barbell down to its original starting position.