1. Start Position Exhale as you slowly curl the straight bar up.
2. Middle Position As you curl, concentrate on bending from your elbows only. Move only your lower arms, keeping your elbows and upper arms stationary.
3. End Position Curl until your forearms touches your biceps. Do not bend your wrists. Hold for 1/2 a second, squeezing your biceps.
4. Return to Middle Inhale as you slowly return to starting position.
5. Return to Start Do not lock out your elbows. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Attach the straight bar to the low pulley.
• Grip the bar with both hands. Palms face up.
• Keep your elbows in front of your body and slightly bent. Do not bend your wrists.
• Stabilize your body, placing one leg in front of the other.
• Stand with your back straight, head aligned with spine, and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Do not bend your wrists.
   • Keep your elbow in front of your body and stationary.
   • Move by bending at your elbows only.

2. At start position, do not lock out your elbows.

3. Use your biceps to perform the exercise,not your back.