Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands placed about shoulder-width apart. Your arms should be fully extended, and the barbell should rest against your thighs.
Engage your core, keep your chest up, and maintain a neutral spine. Slightly bend forward from your hips and allow your elbows to hang close to your knees.
Curl the barbell upward by bending your elbows, bringing the barbell toward your shoulders. Keep your elbows stationary against your thighs to isolate your biceps.
Hold the contraction at the top for a moment, squeezing your biceps. Slowly lower the barbell back to the starting position by extending your arms. Repeat for the desired number of repetitions.
Form tips
Focus on smooth, controlled movements to maximize muscle engagement and prevent injury.
Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.
Avoid using momentum or swinging your body to lift the barbell.
