STANDING BARBELL CURL: SUPINATED GRIP
(Biceps brachii, brachialis, brachioradialis) - Stand with a barbell at arm's length in front of your thighs, palms facing forward.

Slowly curl the bar up to shoulder level. Keep your upper arms at your sides, squeeze as you reach the top, then slowly lower without locking out the elbows to ensure constant tension. Slowly return to the starting position and repeat.

BARBELL PREACHER CURL: SUPINATED GRIP (Biceps brachii, brachialis, brachioradialis) - Position the seat so your armpits are just above the pad. Hold the barbell in a slightly wider than shoulder width grip, palms facing up.

Curl up in a semicircle, stopping just short of the top to maintain constant tension, lower back down slowly.