The biceps are the targeted muscles in this bodybuilding exercise. An Olympic bar is required for this exercise, but it can be done anywhere, at home or at a fitness center. Your arms will be strengthened in this exercise, and you will gain muscle mass.

Body Parts

  • Biceps
  • Rhomboids
  • Biceps Brachii


  • Hold the bar with the palm of the hand facing up with a grip a little wider than shoulder width.
  • Keep the arms close to the body and lightly press the bar against the thighs.
  • Place the feet at shoulder width.
  • Keep the knees slightly bent.
  • Keep the back and head straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.


  • Bend the elbows to bring the bar to the top of the chest.
  • Do not bend the wrists.
  • Avoid swinging the body.


Do not tilt the head. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight. Never lock the knees.