Biceps Standing Barbell curl

Step 1 :- First of all , you stand on the floor in straight

direction and  the staring position is standing upright 

with your feet shoulder width apart.also know everytime 

hat Feet must be are almost parallel, toes directed 

slightly to the side. Take a barbeel with an underhand

grip, keeping your shoulders width apart. Fully straighte

n up, bent a little in the waist and lower the bar to the

your lower back muscles. This is a starting position.

Step 2 :-Now take a deep breath, hold your breath, and

 lift the barbell up to the level of the upper chest,

bending your elbows. Despite this bending do not move 

elbows, but keep them on the sides of the trunk and

do not bend the hands and wrists.Repeat this process 

again and again according to Bodyclubs trainning

 workout . you also make your arms is heavy and large

 muscular . Do not use heavy weight while some months

 not done exercise because it will not only reduce the

 load on biceps but also may lead to back injury

.