1. Stand with your feet hip-width apart.
2. Hold a barbell with your hands shoulder width apart, palms facing forwards.
3. The bar should rest against your thighs and your arms should be fully extended.
2. Hold for a count of two; then slowly lower the bar back to the starting position.
• Do not move your upper arms or elbows at any point of the movement.
• Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps.
• Keep your wrists locked.
• Lower the bar under control until your' arms are fully extended shortening or' rushing the downwards phase will reduce the effectiveness of the exercise.
EZ-bar curl: Arm curls can be performed using an EZ-bar instead of a straight bar. This reduces the stress on the wrists, although it puts the biceps in a biomechanically weaker position so they receive less stimulation.
Wide grip curl: Using a grip slightly wider than shoulder width apart places more emphasis on the inner head of the biceps.
Narrow grip curl: Using a grip slightly narrower than shoulder width apart places more emphasis on the outer head of the biceps.