PURPOSE OF EXERCISE: To develop the
overall size of the biceps.
This is the most basic and popular of
biceps exercises.
EXECUTION: (1) Stand with feet
shoulder-width apart and grasp the bar
with an underhand grip, hands about
shoulder width apart. Let the bar hang
down at arm’s length in front of you. (2)
Curl the bar out and up in a wide arc and
bring it up as high as you can, with your
elbows close to the body and stationary.
Keep the arc wide and long, rather than
bringing the bar straight up and making
the movement too easy. Fully flex at the
top. Lower the weight again, following
the same arc and resisting the weight all
the way down until your arms are fully
extended. A small amount of body
movement in this exercise is acceptable
because it is a mass-building movement,
but this is to be kept to a minimum unless
you are doing deliberate Cheat Curls.
Bending forward and leaning back cut
down on your range of motion.
