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Bicep Curl

Technique

1. Start in a standing position with your feet shoulder width apart and your knees relaxed.
2. Grasp a barbell with your hands also shoulder width apart.
3. Your grip should be underhand (palms facing upwards)
4. Stand upright and let the bar hang in front of your thighs.
5. Bend at your elbows to curl the bar to shoulder level.
6. Pause momentarily at this top position.
7. Slowly lower the bar back to the starting position.

Key points to remember

• Ensure your elbows remain stationary and to the sides of your body during the entire exercise.
• The bar should be moved with a smooth action with no jerky movements.

Alternative

• The exercise can be performed with either a single barbell or two dumbbells . If using single dumbbells, you can perform the exercise with alternate arm action.
• Some gyms may have pull systems that can perform the same action as this exercise.

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