Instructions:
- 1Stand upright, hold the barbell at a close grip with your arms extended
- 2Slowly curl the barbell up, keeping your elbows stationary and near your body
- 3Curl until your biceps are fully contracted and the barbell is at shoulder level
- 4Hold the contracted position for a brief pause
- 5Lower the barbell to the starting position in a controlled manner
Tips:
- Avoid using your back or shoulders to lift the weight, the movement should only come from your elbows
- Avoid completely locking your elbows at the bottom
- Keep your wrists straight and firm during the curl
- Control the weight on the way down to provide resistance to the biceps