The Body Sculpting Bible for Women (102 page)

Place your hands with an overhand grip on the outer handles of the bar.

Hold the bar across your thighs with your palms facing towards your body.

Position your feet shoulder width apart and point them straight ahead. Next, bend your knees slightly.

Slightly contract the abdominal muscles.

Stand straight up and stay that way throughout the movement.

Stick your chest out and keep your shoulders back, which will help you maintain a straight back.

Keep your head level and do not move it from that position for the rest of the exercise.

TECHNIQUE AND FORM

Now in position with the bar across your thighs, lock your elbows to the sides of your body and begin curling the bar up towards your shoulders in an arc-like motion.

Keep the elbows pointing directly to the ground as you curl upward to avoid using the shoulders in the curling motion.

As you curl upward to the shoulders with an arc-like movement, concentrate and focus all of your attention on forearms and biceps muscles. Feel the muscles contracting as you curl the bar upward.

As you reach the top of the movement with the bar close to your shoulders, contract the biceps muscles as hard as you possibly can.

Hold this position for a count of one to two seconds.

Slowly begin lowering the bar while making sure that the forearms and biceps endure the negative resistance on the way back down to the bottom position.

As you reach the start position with the arms fully straightened, do not rest. Begin curling the bar once again in a smooth and controlled, fluid motion without using momentum.