Follow These Steps:
Step 1. While seated on a flat bench with feet flat on the floor and legs spread apart, hold a barbell in one hand (extended towards the floor). Your elbow should be rested against your inner thigh. Slightly lean forward. This is your starting position.
Step 2. As you exhale, contract your bicep muscle and slowly raise the barbell towards your shoulders (do not jerk the barbell up. Squeeze and hold for about 2-3 seconds. Your elbow should remain positioned against your inner thigh.
Step 3. As you inhale, slowly lower the barbell to the starting position.
Step 4. Rest between sets. Repeat these steps to complete your sets.
Step 5. Switch hands and repeat steps 1-4.
Primary Muscle: Biceps
Posted in Arms
