Standing Barbell Bicep Curl Palm Out

Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Barbells

Difficulty : Beginner

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1.) Start by standing with your feet hip distance apart with your knees slightly bent and your chest out, back straight, and elbows to your side.

2.) With the palms of your hands facing away from you (regular position) slowly lift the barbell as high as you can while keeping your elbow to your side. Note: Grip should be slightly outside of shoulder width.

3.) Hold the weight for the desired time, then slowly return down to starting position. Then repeat for the desired amount of reps.

TIP: Exhale your air when lifting the weight up, inhale when bringing the weight down. The focus of the exercise is to tighten the abs while lifting the biceps properly.

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