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Main muscles used:
biceps
biceps
Secondary muscles used:
forearm flexors
forearm flexors
Stand straight with your feet roughly shoulder width apart.
Hold a barbell with both 4 palms facing forward, roughly shoulder width apart. Allow your arms to hang straight down so the bar rests against the front of your thighs.
Make sure your elbows are slightly bent.
Slowly bend your elbows to raise the bar to where your arm makes a 90 degree angle. Make sure you keep your back straight, head up and elbows close to your sides.
Slowly straighten your arms to lower the bar back to the starting position.
Repeat for desired amount of reps.
Hold a barbell with both 4 palms facing forward, roughly shoulder width apart. Allow your arms to hang straight down so the bar rests against the front of your thighs.
Make sure your elbows are slightly bent.
Slowly bend your elbows to raise the bar to where your arm makes a 90 degree angle. Make sure you keep your back straight, head up and elbows close to your sides.
Slowly straighten your arms to lower the bar back to the starting position.
Repeat for desired amount of reps.
• Do not lean back, lean forward, arch your back or swing back and forth to help you lift the bar.
• Do not lock your elbows when you straighten your arms.
Variation:
Try using resistance bands
• Do not lock your elbows when you straighten your arms.
Variation:
Try using resistance bands
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