Instructions:
- 1Sit down on a bench, holding the barbell
- 2Place your elbows against your inner thighs
- 3Curl the barbell towards your chest in a slow, controlled motion
- 4Pause at the top of the movement
- 5Lower the barbell back to the starting position
Tips:
- Focus on squeezing your biceps at the top of the movement
- Keep your back and upper body still throughout the exercise
- Avoid using your back or shoulders to lift the weight
- Ensure continuous tension in the biceps