Stand erect and grasp a barbell with a shoulder-width under-grip on the bar (palms facing away from the body). Your feet should be set comfortably at shoulder-width distance and the barbell should

be resting across your upper thighs. Without swaying your torso, use your bicep strength to curl the weight upward in a semicircular arc to a position just beneath your chin. Hold for 1-2 seconds at this peak contracted position and then slowly lower back to the starting position.

(primary muscles: biceps, brachialis, and forearm flexors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.