Video Transcript

Alright what we are going to do is the standing bar curl. You want to keep it about waist length here. Keep your knees bent, shoulders relaxed, elbows bucked in like this. Bring it up very slowly and it is going to work in your biceps up here and down. Keep your knees bent and shoulders relaxed. Bring it up and make sure you always breathe. Just like this. Squeeze tight with a grip and you are working your biceps. And up and slowly down. Everything else slowly stays. You don't want to move your elbows back and forth. Your elbows locked in like this, shoulder like this but they are relaxed. Then you go 1, squeeze, 2, make sure you keep breathing and do about 8 to 12 wraps. This is going to work in the size of the biceps. A great one to put size on there. Whatever you do, don't hold your breath and make sure you don't go too fast. You can get injured very easily. Alright you do about 8 to 12 wraps, 4 sets. Alright.