Exercise details

• Target muscle: Biceps Brachii
• Synergists: Brachialis, Brachioradialis
• Mechanics: Isolation
• Force: Pull

Starting position

1. Stand up straight holding a barbell using a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should be resting against your thighs.

Execution

1. Keeping your body still, exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed.
2. Once your elbows are fully flexed, allow your elbows to move forward a little (shoulder flexion), just until your forearms are vertical.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you slowly lower the barbell to the starting position.
5. Repeat for the recommended number of reps.