Instructions:
- 1Stand up straight holding a barbell at arm's length. Your elbows should be close to your torso.
- 2Curl the weights while contracting your biceps as you breathe out. Only the forearms should move.
- 3Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- 4Hold the contracted position for a second as you squeeze your biceps.
- 5Slowly begin to bring the bar back to starting position as you breathe in.
Tips:
- Do not use your back or shoulders to lift the weights; your arms should do all the work.
- Keep the elbows close to your torso at all times.
- Perform the exercise slowly and deliberately, focusing on the muscle being targeted.
- Make sure to fully extend your arms at the bottom of the movement.