1. Start Position Exhale as you slowly curl the bar up. 
2. Middle Position As you curl, concentrate on bending from your elbows only. Keep your upper arms stationary. 
3. End Position Curl until your forearms touch 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. Hold for 1/2 a second. Repeat the movement for the recommended number of repetitions.

Start At this Position:

• Select a body bar of your desired weight.
• Grip the bar with your hands at shoulder width. Palms face up.
• Stand with your feet shoulder width apart with your knees slightly bent.
• Keep your elbows in front of your body and slightly bent. Do not let the bar rest on your thighs. Do not bend your wrists.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Keep your hands aligned with your shoulders.
   • Do not bend your wrists.
   • 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.