barbell biceps curl (with arm blaster)

Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.

Place your upper arms against the arm blaster, keeping your elbows close to your torso.

Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.

Hold the contracted position for a brief pause as you squeeze your biceps.

Inhale and slowly begin to lower the barbell back to the starting position.

Repeat for the desired number of repetitions.