Step 1: Stand up straight while holding a barbell in a shoulder-width grip.
Step 2: Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process.
Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps.
Step 4: Bring the barbell back to the starting position. Do 3-4 sets hitting around 10-12 reps. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.
Looking for more great bicep workouts? Check out our bicep workout exercise library.
Need help getting started? Our highly trained and certified staff would love to help you reach your goals. Click on the link below to request a trainer. Don't wait, start today!