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.
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