- 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.
- Grab a barbell with a shoulder width pronated or supinated grip.
- Bend forward at your hips while maintaining a flat back.
- Pull the weight toward your upper abdomen.
- Lower the weight in a controlled manner and repeat.
- Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
- Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.
- Stand perpendicular to the barbell and hinge forward with a staggered stance.
- Grip the barbell end with your closest hand.
- Pull your elbow upward, bringing the barbell toward your hip.
- Lower the barbell until your arm is fully extended.
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