SETUP: Stand upright, chest out and shoulders back, and hold the bar with your arms hanging straight down. Grip the bar at slightly beyond shoulder-width.
REP BY YOURSELF: Curl the bar up towards your shoulders by squeezing your biceps HARD. Once at the top, control the weight back down to the start position.
TIP: The wide-grip placement will make it impossible to pin your elbows to your sides the way you normally would on a biceps curl, so don’t panic if they begin to flare out while you perform reps. Going wide will prioritize the short head of the biceps, the weaker part of the muscle, so while this is good for adding peak it’s also a move which may need less weight than you’d usually go for.
