- Grab the bar shoulder width apart with a supinated grip (palms facing you)
- With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
- Slowly return to starting position. Repeat.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a second and squeeze the biceps hard.
- Slowly bring the weight back down to the starting position.
- Sit at preacher bench, hold dumbbells in each hand with arm extended, palm facing up.
- Curl dumbbells towards shoulder, keeping upper arm stationary and elbows in.
- Lower dumbbell slowly back to start.
- Hold the dumbbells with an underhand grip. Seated on an incline bench.
- Slowly lift the dumbbell up to chest height
- Return to starting position and repeat.
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