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Exercise

Arms

Barbell curl
Target: biceps

This is the classic biceps move, allowing you to move the maximum weight to develop mass in your biceps

Barbell curl

Stand tall with your shoulders back.
Keep your core muscles braced for support.
Stop before your forearms reach vertical.
Lower slowly to the start.
Keep your elbows tucked into your sides.
Don’t rock back and forth to use momentum.

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Variation: EZ-bar curl

The EZ-bar allows you to turn your hands inwards slightly, taking some of the strain off your wrists and elbows.

View Variation: EZ-bar curl

Variation: Dumb-bell curl

With dumb-bells you work both arms evenly, unlike the barbell curl where your stronger arm can take more of the strain.

View Variation: Dumb-bell curl

Variation: Negative barbell curl

Get a training partner to help you lift the bar into the 'up' position, then lower it as slowly as you can with good form.

View Variation: Negative barbell curl

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