Barbell Standing Concentration Curl

Instructions

1. Stand holding a barbell with a supinated grip and brace your upper arms against your inner thighs.
2. Let the bar hang at arm's length in front of you.
3. Curl the bar upward toward your shoulders, keeping your upper arms stationary against your legs.
4. Squeeze the biceps at the top, then slowly lower back to the starting position.
5. Repeat for the target reps.