Grasp a barbell at around shoulder width apart using an underhand grip (palms facing forward) and sit at the end of a flat bench with the barbell on your thighs. Your back should be straight, head looking forward and feet firm on the floor. This will be your Seated Barbell Curl starting position.
As you keep your upper arms stationary and close to your body inhale and start to curl the weights up and forward until you reach a fully contracted position. Hold for a second, squeeze your biceps and lower the weight in controlled motion back to the starting position.
- Do not swing the body back as you curl the weight, the body should stay stationary throughout the movement.
- Keep your elbows fixed at the sides during the movement and move only your forearms.
- Perform the negative phase of the movement for twice longer time than the positive to achieve maximum muscle activity and better development.