Instructions:
- 1Stand up straight with a barbell at arms length. This will be your starting position.
- 2While keeping the upper arms stationary, curl the weights while contracting the biceps as you breathe out.
- 3Continue the movement until your biceps are fully contracted and the barbell is at shoulder level.
- 4Hold the contracted position while squeezing the biceps for a brief pause.
- 5Then inhale and slowly begin to lower the barbell back to the starting position.
Tips:
- Keep your elbows close to your torso at all times.
- Do not use your back or shoulders to lift the weights; your hands should do the work.
- Perform the movement slowly and deliberately, avoiding the urge to use momentum to lift the weight.
- Keep your focus on the biceps to ensure that they are fully contracted and the task is performed with maximum efficiency.