Barbell Curl Exercise
Hold a barbell with both hands using a palms up grip about 18 inches apart. Stand erect with your feet about 18 inches apart. With the bar at arms length against your upper thighs, Exhale and curl the bar up to the height of your shoulders keeping your back straight, legs and hips locked out. As you are lowering the bar back to the starting position, do so in a controlled manner causing the biceps to resist the weight as much as possible. Inhale as you return to the starting position.