Instructions:
- 1Stand up straight, holding a bar in your hands at shoulder width with palms facing forward
- 2Carefully curl the bar upwards, keeping the upper arms stationary
- 3Contract the biceps as you lift the weight
- 4Lower the bar back down to the starting position in a controlled manner
- 5Repeat this movement
Tips:
- Avoid using your back or shoulders to lift the weight
- Maintain a strong posture and keep your core engaged throughout the movement
- Breathe out when lifting the bar and breathe in when you are lowering it
- Make sure the movement is smooth and controlled