How to perform it

1. 1

   Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.

2. 2

   Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.

3. 3

   Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.

4. 4

   Hold the contracted position for a brief pause as you squeeze your biceps.

5. 5

   Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.

6. 6

   Repeat for the desired number of repetitions.

Also available in 9 other languages.

Similar exercises

Biceps Narrow Pull-ups

upper armsbody weight

Biceps Pull-up

upper armsbody weight