Instructions
Place pressure cuffs/tourniquets around your arms, just above the bicep muscles. Tighten until you feel the pressure to be around a 7/10 in tightness. The tourniquets will be uncomfortable due to the blood flow restriction but do not have them too tight.
Grasp a barbell with shoulder width grip. Keeping your upper arms close by your sides, curl the bar up by bending your elbows and bringing it towards your face until your biceps are fully contracted. Lower with control and repeat.
Tips
BFR allows blood to flow into your arms through the arteries but limits the amount of blood that can leave the arms through your veins. This restriction creates numerous changes within the body that has been found to increase muscle strength and size and optimise recovery from injury.
