To develop the outside head of the biceps and the forearm muscles.
How To perform
1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with an overhand grip (palms facing down) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
A great weight lifting exercise for your outer biceps and forearm muscles. Remember to contract the biceps fully as possible on the top part of the motion to really get benefit from this exercise.
Over 100+ exercises are explained and shown in this handy little package which comes free with the No-Nonsense Muscle Building Routine.
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