I'm Beth Hoover and this is how to do central curls. Performing central curls is a great way to work the bicep while also maintain a neutral wrist position. Which is going to be easier on the wrist. Today I'm going to show you two exercises using a central curl. For the first exercise we're going to use a neutral grip bar. Now the neutral grip bar is going to help you to keep your wrist in a stable position. Starting with the elbows in at the waist. Abs tight and back straight. You are just going to perform a bicep curl. Coming up nice and slow for two counts and down slow for two counts. You can add additional weights to the bar to give you more resistance. Second way is to use a set of dumbbells and perform a bicep curl. With the palms facing in we're just going to curl and then lower. Exhale up and curl and down. Making sure to keep the elbows in at the waist and the wrist in a neutral position. Both of these exercises are great for working the bicep muscle and keeping that central curl position and the wrist in the neutral position. Make sure you perform two to three sets of 10 to 12 repetitions.