This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The classic Olympic bar bicep curl builds bicep strength for more power in sports and, of course, more stretch in your t-shirts. Use a pre-stacked or stackable Olympic bar and focus on form to get your best workout.
Stand with feet shoulder-width apart and knees slightly bent. Grasp the barbell with palms facing away from you and shoulder-width apart. Your arms should be extended down in front of your body, with elbows just in front of your hips; but do not lock the elbows (see Photo 1).
- Using a scooping motion, bend your elbows and lift the barbell toward the shoulders. Try to keep your elbows steady in a position that is slightly in front of your body (Photo 2).
- Continue the motion until your fists are facing in toward your shoulders. Fully flex your bicep (Photo 3).
- Use your biceps to resist the force of gravity as you return toward the starting position (Photo 4). Do not allow your bicep to rest at the top or bottom of your movement.
- Repeat the motion to fatigue, then rest one minute. Continue with three more sets.