Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the biceps curl using a barbell.

MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp the bar with a closed, supinated grip.
The grip should be shoulder width.

STARTING POSITION

Stand erect with the feet shoulder width apart, knees slightly flexed.
Fully extend the elbows and rest the bar on the thighs.
Position the upper arms against the sides of the torso.

UPWARD MOVEMENT

Flex the elbows until the bar is a few inches from the front deltoids.
Keep the torso erect and the arms stationary.
Keep all movement smooth.

DOWNWARD MOVEMENT

Allow the elbows to slowly extend to the starting position.
Keep the torso and knees in the same position.
Repeat or finish set.