equipment

Barbell

sets

3

reps

8-12

rest

60-90 sec

1. Stand tall holding a barbell with an underhand grip at shoulder width.
2. Set your feet about hip width apart.
3. Let the bar hang at arms' length against your thighs.
4. Tuck your elbows in close to your sides.
5. Brace your midsection and pull your shoulders back.

1. Curl the bar upward by bending your elbows.
2. Keep your upper arms still — only the forearms should move.
3. Continue until the bar reaches roughly chest height.
4. Squeeze your biceps briefly at the top.
5. Lower the bar under control until your arms are fully extended.

Exhale as you curl the bar up, inhale as you lower it.

• Keep your elbows pinned at your sides.
• Keep your torso still — no swinging.
• Lower all the way to straight arms each repetition.
• Keep your wrists straight rather than curling them in.
• Use a weight you can lift without leaning back.

• Swinging the torso to heave the bar up.
• Letting the elbows drift forward so the shoulders take over.
• Cutting the bottom of the range short.
• Leaning back at the top of each repetition.
• Bending the wrists backward under the bar.

From arms fully extended at the thighs to the bar at chest height. Use the full range in both directions rather than working in the middle only.