This exercise is credited to the late Vince Gironda, the Iron Guru. It not only blasts the biceps and works the forearms as well.

Muscle group: Biceps


Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Grasping the bar with a shoulder width overhand grip (palms down).

Extend your arms fully so they are against your thighs.

Slowly raise your arms, palms down, to touch your chest.


Do not move your elbows or shoulders during this exercise.

All exercises