Instructions:
- 1Stand up straight with a barbell, palms facing forward
- 2Keeping the elbows close to the torso, curl the weights while contracting your biceps
- 3Raise the weights until your biceps are fully contracted and the barbell is at shoulder level
- 4Hold this position for a short pause, then slowly bring back the barbell to starting position
Tips:
- Do not use your back or shoulders to lift the weights; your hands should be the only thing moving
- Perform the exercise slowly for maximum effectiveness
- Focus on the bicep muscle while lifting to ensure correct form
- Avoid swinging the barbell to maintain control