Classic Standing Bicep Curl
Stand up tall with your arms at your sides. Keep your elbows at your sides for the duration of the exercise and also, keep your body rigid through out the exercise. Begin by first tightening up your bicep muscles, don’t even think about moving yet. Once you can feel your biceps tightening up, then start shoving your forearms forward causing you to hinge at your elbows. Now think about shoving your forearms up towards the ceiling. Eventually, towards the end of the upward motion, you’ll start pulling your forearm back towards you, it’s crucial to make sure you keep your elbows at your sides and don’t allow them to pull forward. Pause. Don’t let the weight fall back down, but control the weight and allow yourself to lower the weight back down all the way to a straight arm position. Do 8 to 12 of these.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.