Seated Barbell Curl.

Make every rep count.

1. 01

   Set a flat bench and place a barbell or EZ-bar at one end so it’s easy to grab.

2. 02

   Sit tall on the bench and rest the bar lightly on your thighs. Keep chest up, back straight, shoulders pulled back, and keep your knees and feet together for stability.

3. 03

   Take an underhand (supinated) grip about shoulder-width.

4. 04

   Pin your elbows to your sides and lift the bar just off your thighs—this is your start position.

5. 05

   Curl smoothly by bending only at the elbows, bringing the bar up as far as you can without letting your elbows drift forward.

6. 06

   Squeeze your biceps at the top.

7. 07

   Lower slowly under control back to the start position.

8. 08

   Keep the bar hovering (don’t let it touch your thighs between reps) and repeat.