Stand with your feet shoulder-width apart, holding a barbell with one hand using an underhand grip (palm facing up). Let the barbell hang at arm's length by your side.
Curl the barbell upward towards your shoulder by bending your elbow, 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 arm. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
Keep your upper arm stationary to isolate the biceps effectively.
Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
Avoid using momentum by swinging your body or arm; focus on controlled movement.
