Hold the SZ-bar shoulder-wide, the back is straight, the shoulders slightly back, the arms are streched. Bend the arms, bringing the weight up, with a fast movement. Without pausing, let down the bar with a slow and controlled movement.

Don't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).

• Fluid movements with no pauses at the top or the bottom

Диаграмата показва най-натоварваните мускули при това упражнение.