- Stand up along with your torso upright whereas holding a barbell at a shoulder-width grip. The palm of your hands ought to be facing forward and therefore the elbows ought to be near the torso. this can be your beginning position.
- While holding the higher arms stationary, curl the weights forward whereas contracting the biceps as you breathe out. Tip: solely the forearms ought to move.
- Continue the movement till your biceps are absolutely contracted and therefore the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps exhausting.
- Slowly begin to bring the bar back to beginning position as your breathe in.
- Repeat for the counseled quantity of repetitions.
You can additionally perform this movement employing a straight bar attachment hooked to an occasional pulley. This variation appears to actually offer an honest contraction at the highest of the movement.
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