Standing Biceps Curls (Narrow Grip / Olympic Bar)

1. First, you grab the barbell using an underhand grip, (your palms facing forward) with your hands slightly less than shoulder-width apart.
   
   
2. Stand with your back erect, knees slightly bent, and feet at shoulder-width stance throughout the entire movement.
   
   
3. At this point, the bar is resting at a position across your upper thigh.
   
   

• You initiate the movement by flexing at your elbows, curling the bar at your shoulders.
  
  
• When your biceps are maximally contracted, slowly lower the bar to the starting position and repeat the movement until the desired number of repetitions is completed.
  
  

• Incline Seated Dumbbell Curls
• Standing E-Z Biceps Curls