- Use a straight bar with your palms up and your hands
about shoulder width apart. - Brace your upper arms against the vertical side of a
preacher bench, not the angled side. - Don’t pause at the bottom.
- Pause at the top for a count and flex your biceps.
Concentration Curls, Contracted: Biceps- Keep your upper
arm stationary
throughout the
movement. - Don’t pause at
the bottom. - Pause at the top
for a count and
flex your biceps. - You can also do
these seated
with your working
arm braced against
the inside of your
thigh.
Spider Curls, Contracted: Biceps