Barbell Curl

Place a moderately heavy barbell on the gym floor at your feet. Bend over and take a shoulder-width undergrip on the bar (palms facing away from your body). Stand erect with your arms straight down at your upper sides and the barbell resting acrosss your upper thigh. Your feet should be set a comfortable distance apart, and you should avoid swaying your torso forward and/or backward to help you move the weight upward. Press your upper arms against the sides of your torso and keep them in this position throughout your set. 

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