MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp bar with a closed, supinated grip. The grip should be shoulder width.

STARTING POSITION

Stand erect with feet shoulder width apart, knees slightly flexed. Fully extend elbows and rest bar on thighs. Position upper arms against sides of torso.

UPWARD MOVEMENT

Flex elbows until bar is a few inches from front deltoids. Keep torso erect and arms stationary. Keep all movement smooth.

DOWNWARD MOVEMENT

Allow elbows to slowly extend to starting position. Keep torso and knees in same position. Repeat or finish set.

MUSCLES TARGETED: deltoids, trapezius

STARTING POSITION

Grasp bar with a closed pronated grip. Grip should be narrower than shoulder width. Stand erect with feet shoulder width apart and knees slightly flexed. Rest bar on thighs with elbows fully extended and pointing out to sides.

UPWARD MOVEMENT

Pull bar upward along abdomen and chest toward chin. Keep torso and knees in same position. At top position, make sure elbows are higher than wrists and shoulders.

DOWNWARD MOVEMENT

Allow bar to slowly lower back to starting position. Keep torso and knees in same position. Repeat or finish set.