Set up for the seated barbell curl by getting a flat bench, selecting a barbell or EZ bar, and placing it at one end of the bench.

Grasp the barbell and sit down on the bench.Place the barbell on your thighs.

Your back should be straight, shoulders backand knees and feet together.

Grasp the barbell at around shoulder with apart using an underhand grip.

Keeping your elbows locked in at your sides, lift the barbell off your thighs slightly. This is the starting position for the exercise.

Bending at the elbows only, slowly curl the weight up as far as possible.

Squeeze the biceps, and then slowly lower the weight back to the starting position.

Do not let the weight touch your thighs, and then repeat.

Exercise Tips:

Your elbows must remain at your sides throughout the set, so do not allowthem come forward. Only your forearms should be moving.

Keep the movement slow and controlled.Do not "swing" the weight.

Keep your back straight and fixed, and don't bend your back when curling the weight up.