Instructions:
- 1Stand with your chest up and back straight in front of the Smith machine, feet shoulder-width apart
- 2Lower the bar to a position where your hands hang down naturally near your thighs
- 3Keeping your elbows close to your torso, curl the bar upwards keeping your palms facing forward until they're close to your shoulders
- 4Pause for a moment, then reverse the movement to bring the bar back to the starting position
- 5Repeat for desired number of repetitions
Tips:
- Avoid using your back or shoulders to lift the weight, the movement should be done primarily by your biceps
- Focus on isolating your biceps by keeping your upper arms stationary
- Stop the movement right before your elbows are fully extended to keep tension on the biceps
- Move in a slow and controlled manner to maximize muscle engagement