Main working muscle group: Biceps
Secondary muscle group(s): Forearms
- Standing with your body stabilized, hold the barbell down, palms backward.
- Keep your chest up and your elbows braced at your sides at all time.
- Bend your elbows and pull the barbells up toward the shoulders until your elbows can’t bend any more.
- Return slowly to the bottom position.
- Letting the elbows move forward instead of keeping them back against the torso
- Leaning back excessively
- Swinging the body