Primary Muscles: Biceps
- Hold a barbell with an underhand grip slightly wider than shoulder width.
- Bend your knees, pin your upper arms into your torso — don’t let them slide backward or forward — and contract your biceps, slowly raising the barbell up to chest height. Don’t swing the weight or use momentum — that means it’s too heavy.
- Squeeze the contraction for 1 second and lower to full extension. Repeat.