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This is the most basic and most popular of all bicep exercises for good reason. They work to build maximum size and mass to the total surface area of the biceps.

How To:

✓ Stand with your feet about shoulder width apart and grasp the bar with an underhand grip with the hands also shoulder width apart.

✓ Allow the bar to hang at arms length in front of you. Curl the bar out and up bringing the bar up as high as you can while keeping your elbows close to your body and stationary.

✓ Flex the biceps at the top of the movement.

✓ Lower the weight in a controlled manner feeling the biceps stretch as you lower the bar back down into the starting position.

✓ Try not to bend too far forward or lean too far backwards because doing so will reduce your range of motion.

✓ Keep the full range of motion slow and controlled so that you are moving the weight strictly with the muscles and not with momentum.

✓ If you wish to develop more of long (outer) head of the bicep then you would use more of a narrow grip, keeping your hands less than shoulder width apart.

✓ If you want to develop more of the short (inner) head of the bicep then use a wider grip with your hands more than shoulder width apart.

Written by: Chad Shaw. Model: Chad Shaw.

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