Barbell biceps curl (with arm blaster)

How to do it

1. 1Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
2. 2Place your upper arms against the arm blaster, keeping your elbows close to your torso.
3. 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4. 4Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
6. 6Inhale and slowly begin to lower the barbell back to the starting position.
7. 7Repeat for the desired number of repetitions.