1. Stand up straight with a barbell held at arm's length. Your grip should be shoulder-width apart with palms facing upwards.
2. Keep your elbows close to your torso and your back straight.
3. Curl one arm upwards by flexing at the elbow, raising the barbell towards your shoulder while keeping your upper arm stationary.
4. Squeeze your biceps hard at the top of the movement, then slowly lower the barbell back to the starting position.
5. Repeat the movement with your opposite arm.
6. Alternate arms with each repetition to complete one set.
7. Maintain control throughout the exercise, avoiding any swinging or jerking motions.
Remember to use a weight that allows you to perform the exercise with good form. As you advance, you can increase the weight to continue challenging your muscles.
---
