Sit on a bench with your feet flat on the floor, holding a barbell with palms facing up, shoulder-width apart. Rest the bar on your thighs, just above your knees.
Begin the curl by bending your elbows and lifting the barbell towards your chest, keeping your upper arms stationary against your sides.
Squeeze your biceps at the top of the movement, ensuring the barbell reaches close to your chest.
Lower the barbell back to your thighs with control. Just before touching your thighs, repeat the curl.
Form tips
Keep your elbows fixed on your thighs to isolate your biceps effectively.
Avoid using momentum by performing the movement slowly and with control.
Use a weight that allows for proper form to prevent strain or injury.
