Close-Grip Standing Barbell Curl

Start by standing up straight, holding a barbell with a close, underhand grip. Your hands should be about shoulder-width apart. Keep your elbows close to your torso at all times. Curl the weights while contracting your biceps as you breathe out. Only the forearms should move, using the biceps to lift the weights. After a second of contracting, slowly begin to bring the bar back to the original position as you breathe in.