Sit on a bench with your legs spread apart and feet flat on the floor. Hold a barbell with an underhand grip (palms facing up), hands shoulder-width apart. Lean forward slightly and rest your elbows on the inside of your thighs.
Curl the barbell upwards towards your shoulders by bending your elbows, focusing on engaging your biceps.
Squeeze your biceps at the top of the movement, ensuring the barbell reaches shoulder height.
Lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.
Keep your elbows stationary and pressed against your thighs to isolate the biceps.
Focus on the contraction at the top of the movement to fully engage the biceps.
