How to do it
Pin your shoulder blades down and away from your ears.
- 1
Stand up straight with a shoulder-width grip on the bar, palms facing forward.
- 2
Keep your upper arms stationary, exhale and curl the bar towards your chest.
- 3
Hold the contracted position for a moment, squeezing your biceps.
- 4
Inhale and slowly lower the bar back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your torso and avoid swinging the bar to ensure maximum engagement of the biceps without involving momentum.
Common mistakes
- ✕Leaning back as the bar nears the chest
- ✕Curling the wrists upward during the lift
- ✕Dropping the bar rapidly on the descent