1. Stand upright with your feet shoulder-width apart and hold a barbell with an underhand grip (palms facing up) at hip level.
2. Keep your elbows tight to your sides and your arms straight down at the start of the movement.
3. Curl the barbell up towards your shoulders, but instead of just bending your elbows, actively drag the barbell up by keeping it close to your body. Imagine scraping the bar up along your torso as you perform the curl.
4. As you lift the bar, your elbows will naturally move backward, staying close to your body, to facilitate the 'dragging' motion.
5. Continue curling the barbell up until your biceps are fully contracted and the barbell is at shoulder height, with elbows retracted behind you.
6. Slowly lower the barbell back down to the starting position, following the same close-to-body path, resisting the weight as you extend your arms.
7. Repeat for the desired number of repetitions.
Tips: Keep your back straight and your chest up throughout the exercise to prevent using momentum or involving your back in the lift. Focus on a controlled, smooth motion, and fully engage your biceps. Do not lean back or swing the weight; this exercise requires strict form to be effective and safe. Begin with a lighter weight to perfect your form before progressing to heavier loads.
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