• MAIN MUSCLES: Biceps
  • EXERCISE TYPE: Isolating-(Single-Joint)
  • EXPERIENCE LEVEL: Beginner  Mid-level


  1. Take a stable position, body perpendicular to the floor, legs apart shoulder-width apart. Place your feet parallel, and point your toes slightly to the sides. Now you need to take the barbell with the lower grip of the palm facing up, while the legs remain shoulder-width apart.
  2. Straighten your torso and back, arch your back slightly at the lower back, lower the barbell to hip level. Look forward and straight. Tighten your psoas and tighten the natural curve of your spine for the rest of the set.
  3. Breathe in, don’t breathe. Bend your elbows, lifting the bar up so that it is at chest level.
  4. When lifting the bar for the biceps, you do not need to move your elbows. You need to keep them on both sides of the body. Also, do not bend your wrists.
  5. You will need to pause while your hands are at chest level. Then exhale while contracting your biceps at the same time.
  6. Slowly and smoothly lower the bar down, but you do not need to fully extend your arms, this will block the elbow joint.
  7. Try to avoid bending your torso forward or backwards throughout the exercise. Try to maintain the correct posture, because all the nuances are reflected in the productivity of the exercise.

NOTE: Keep your body straight and do not swing it. Try to focus all movement on the elbow joint. The rest of the body should be motionless. Never take your shoulders back or lift them. Thus, you take stress off your biceps, and your spine can easily be injured.
Place your elbows on the sides of your torso, try to immobilize them. If you push your elbows forward as you lift the barbell, you reduce the load on the biceps, which prevents the maximum contraction at the top point.