Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands placed wider than shoulder-width apart, arms hanging straight.
Curl the barbell upward towards your shoulders by bending your elbows. Keeping your upper arms stationary and close to your body.
Continue lifting the barbell until your biceps are fully contracted and the bar is at shoulder level.
Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.
Form tips
Keep your upper arms stationary to focus the effort on your biceps.
Avoid swinging your body or using momentum to lift the barbell.
Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.
