1. Stand with your feet shoulder-width apart and hold a barbell with a wide grip, hands placed outside of shoulder width.
2. Keep your elbows close to your torso and your back straight. This is the starting position.
3. Exhale as you curl the barbell upward towards your chest, keeping the upper arms stationary while only moving your forearms.
4. Continue curling until the biceps are fully contracted and the barbell is at shoulder level. Hold the contraction briefly and squeeze the biceps.
5. Inhale as you slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.
- Ensure that you are using a weight that allows you to perform the exercise with good form.
- Avoid using momentum to lift the weight; focus on moving the weight with your bicep strength.
- Do not arch your back or swing the weights; keep your body stable throughout the movement.
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