Stand holding a barbell with a shoulder width grip, arms extended, and knees slightly bent.
Keeping your elbows at your sides, bend them to curl the weight as high as you can. Squeeze your biceps for a count at the top, then slowly return the bar to the start position.
On your last working set, drop the weight by about 50%, and perform the first eight reps with a grip outside shoulder width, the next eight with the standard grip used for the first two working sets, and the last eight with a grip inside shoulder width.
If your gym has the bar for it, experiment with a neutral grip (shown above).
If your gym has the bar for it, experiment with a neutral grip (shown above).
