What You'll Need
A barbell. It's a classic for a reason.
Why You Should Be Doing This Exercise
Listen, you can contort yourself in all sorts of positions. You can use 15 different machines. And yet, if you're really, honestly, looking for the best bicep exercise out there, you'd do these and call it like it is.
Alright, athletic stance time. Fingers underneath the bar, hands shoulder width apart on the bar. Standing straight, with the your arms extended, and the bar in your hands, you've arrived at the starting gate.
Curl the bar to your chest. That's it you ask? Well, there are some no-no's in that movement. Like no-no to your elbows being anywhere but by your sides. And no-no to swinging the weight and using your momentum to get it to your chest.
Once at your chest, let's get a nice bicep flex, and then we're gonna to focus on slowly and smoothly unfurling the weight back down to your arms extended position. Remember that the negative (i.e. the returning of the bar) can be just as beneficial as the curl itself. So take your time and hone in.
Okay, so let's just air it out. You're gonna see a lot of people arching their backs, and swinging the weight to curl it. And they get away with it because no one cares enough to say anything, and because they don't care enough themselves to make sure they're doing it right. Well, don't join that group. And while we're on groups not to join, let's avoid the elbows out crew too okay?