Instructions:
- 1Stand up straight with a barbell in each hand at arm's length. Keep your elbows close to your torso
- 2While holding the upper arm stationary, curl the right weight while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the barbell is at shoulder level
- 3Hold the contracted position for a brief moment as you squeeze the biceps
- 4Slowly begin to bring the barbell back to original position as your breathe in
- 5Repeat the movement with the left hand
Tips:
- Keep your elbows close to your torso at all times
- Perform the movement slowly and deliberately, avoiding momentum
- Focus on the muscle group you are targeting and try to only use them
- Do not use your back or shoulders to lift the weights; your forearms should do all the work