Thumbs Over Bar

A good exercise for focusing on correct lifting technique for your biceps, whist also working the muscles of your forearms and wrist.

START

MIDWAY

FINISH

Grasp a suitably weighted barbell with an over arm grip (shoulder width apart), placing your thumbs over the top of the bar, which will require you to have a strong grip. Focus on keeping a tight grasp with your fingers, making sure that if you do drop the weight, that it will land on a soft surface, away from your feet.

Rest your elbows just above your knees, and smoothly lift and lower the weight, keeping your upper body firm throughout, with both feet flat on the floor.

Always check and make sure that the weights are secure on the barbell, with locking collars in place, never perform any exercise without checking, as even a small weight can cause serious injury if dropped.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.