The Standing Barbell Curl is the exercise of the week. This exercise is one of the best for building great biceps, however most people I see actually do them incorrectly so I have decided to show case this exercise this week.

1. Grab a barbell or EZ bar with a shoulder width grip with palms facing up.
2. Make sure you stand up straight. You can have your feet together or one foot in front of the other one for balance.
3. Extend your arms down so they are fully extended just in front of your thighs (Not touching your body).
4. Look straight out in front of you and ensure that your elbows are touching your sides. (Don't allow them to move forward). This is the start position.
5. Slowly curl the bar up by squeezing your biceps. Once you are at the top squeeze your biceps hard and hold for one second (Exhale out as you do).
6. Slowly lower the bar back down to the start position. (Inhale as you do).
   Repeat for the required repetitions. This week I will be doing 3 sets of 6 to 8 reps.

The biggest mistake most people make is they use to much weight and they swing their torso to get the weight up.