1. Load the barbell with the desired weight and secure the plates with collars.
2. Stand up straight with your feet shoulder-width apart and knees slightly bent for stability.
3. Hold the barbell with an overhand grip (palms facing up) and hands wider than shoulder-width apart; this is your starting position.
4. Keep your elbows close to your torso and your back straight.
5. Exhale and curl the barbell up towards your shoulders by contracting your biceps. Keep your upper arms stationary, and ensure that only your forearms are moving.
6. Continue raising the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the contraction briefly at the top of the movement.
7. Inhale and slowly lower the bar back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions and sets.
Remember to perform the exercise with proper form to avoid injury and maximize the benefits to your biceps. Adjust the weight as necessary to complete the sets with the right form.
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