Keep your elbows close to your torso at all times, and maintain your upper arms stationary as you curl the weights while contracting your biceps.
Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Slowly begin to bring the barbell back to original position as your breathe in.
Repeat this movement for the recommended amount of repetitions.
Pro Tip
**Avoid Swinging**: A common mistake is to use your back or shoulders to lift the weight. This not only reduces the effectiveness of the exercise on your biceps, but it can also lead to injury. Focus on using only your biceps to lift the weight, keeping your body still throughout the movement. **Controlled Movement**: When performing the curl, make sure to do it in a slow and controlled manner. Avoid the temptation to rush through the movement or to let the weight drop quickly from the top of the movement. The downward phase is just as important as the upward phase for muscle development. **Full Range of Motion**: To get the most out of the exercise, make sure