Seated Bicep Curl: Sit with your back straight and have your feet firmly planted in front of you. Choose a barbell or a dumbbell and stand with your feet shoulders width apart keeping the elbows in to your side with your palms facing upward. Curl the weights up towards your chest until your biceps are fully contracted and return to the start position controlling the weights through out each movement. The curl contraction should be measured with a 2 count while the release retraction should be measured with a 4 count. Exhale when you exert energy, inhale when you are relaxed. Apply form and focus to your faith for leaner, larger and stronger biceps.