Frank Mikulka's

Weekly Fitness Tip

September 12, 2004

If I had to pick one exercise for building my biceps which one would you suggest? (Tommy, Smithtown)

Hands shoulder width apart, grip the barbell using an underhand grip, stand tall, shoulders back and let the bar hang at arm’s length. Without leaning back or swinging the weight, curl the bar up in a slow, controlled manner: 2 seconds up and 2 seconds down. Use a weight appropriate for you, 8-12 reps (3-5 sets). As the exercise gets easier, increase the weight gradually for increased intensity.


  • Don’t move elbows from sides.
  • Don’t lean back

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 7:30 to 8:00 AM on WHLI 1100 AM. Also available on