Instructions:
- 1Stand up straight while holding a barbell at shoulder-width with your elbows close to your torso
- 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 bar is at shoulder level
- 4Hold the contracted position for a second
- 5Slowly begin to bring the bar back to original position as your breathe in
Tips:
- Keep the elbows close to the 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 for a better muscle contraction and release
- Avoid swinging motions to ensure a high-intensity workout