IT’S CHRISTMAS. THE parties are coming thick and fast and you want to look your best in that new t-shirt that is simply painted onto you. No problem.

Barbell curls were invented for no other reason than to maximise those guns – or so we think here at TheScore.ie.

What’s better is that they are one of the simplest exercises you can do in the gym meaning anyone, novice or pro, can give them a go.

Starting position: Grasp the barbell with a shoulder-width grip and add the desired weight.

Action: With elbows down by your side, raise the bar until forearms are vertical. Lower until your arms are fully extended. This is one rep. Repeat until you have 10 reps and three sets completed with a 60-second rest after each set.

Remember it is your arms doing the work only. Try to keep it as smooth as you can and resist the urge to jerk the rep. And do the movement slowly. This makes it harder.

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