This is a useful exercise that allows you to lift heavy weights and increase the size and strength of your biceps muscles. Experimenting with variations on the handgrip can help all-round development.

1 Stand tall with your feet a shoulder-width apart and your knees slightly flexed. Work your hands from the ends of the bar toward the middle, gripping the bar at the first bends you reach.

2 Inhale, then slowly raise the bar toward your shoulders as you exhale, keeping your elbows close to your sides without letting them travel forward.

3 Inhale and slowly return the bar to the starting position.