Grab a barbell with your hands shoulder width apart,
and arms nearly fully extended, and at your
sides, as shown in the
picture to the right.
Make sure to be nearly all the way down but,
never all the way down such that you are
locking out your elbows.
Inhale in this
While keeping your upper arms
planted at your sides so they don't move, flex
your biceps to raise
the barbell until your
forearms are at about the 10:30 position on a
clock (if you bring the forearms any higher,
then your upper arms
will start to raise from
the sides of your body). Return to the
Repeat for reps. Keep your abs and glutes engaged during the
movement to help keep your body stationary.
Keeping your body
stationary will keep you
from cheating during the