1. get up together 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.
2. whereas holding the higher arms stationary, curl the weights forward whereas contracting the biceps as you breathe out. Tip: solely the forearms ought to move.
3. 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 arduous.
4. Slowly begin to bring the bar back to beginning position as your breathe in.
5. Repeat for the counseled quantity of repetitions.
Variations:
You'll additionally perform this movement employing a straight bar attachment hooked to an occasional pulley.
This variation appears to essentially give an honest contraction at the highest of the movement.
You will additionally use the nearer grip for selection functions.
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