Exercise Instructions:

  1. Take a wide-grip on a barbell. Anything outside of shoulder-width I consider to be wide.
  2. This will mainly target the short head (inner head) of the biceps, so don’t panic if your elbows want to ride forward more here than they usually would on a biceps curl, it’s due to the grip positioning.
  3. Squeeze your biceps hard at the top of each movement, and control the bar on the way back down to the starting point.

Muscles Worked:

Biceps, forearms.