barbell biceps curl (with arm blaster)

Instructions

1. 1

   Step 1: Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.

2. 2

   Step 2: Place your upper arms against the arm blaster, keeping your elbows close to your torso.

3. 3

   Step 3: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

4. 4

   Step 4: Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.

5. 5

   Step 5: Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Step 6: Inhale and slowly begin to lower the barbell back to the starting position.

7. 7

   Step 7: Repeat for the desired number of repetitions.