Stand upright with your feet shoulder-width apart, holding a barbell with both hands using a close supinated grip (palms facing foreward). Your hands should be closer than shoulder-width apart.
Engage your core and keep your elbows close to your torso. Slowly curl the barbell up towards your shoulders, maintaining the supinated grip with your palms facing upward.
Squeeze your biceps at the top of the movement, ensuring your elbows stay stationary and close to your body.
Slowly lower the barbell back to the starting position with control, extending your arms fully. Repeat for the desired number of repetitions.
Form tips
Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
Keep your back straight and shoulders back to maintain proper posture.
Visualize the bicep contraction to enhance the mind-muscle connection for better results.
