Take a deep breath, brace your core, and slowly curl the barbell upward while keeping your upper arms stationary. The movement should only occur at the elbow joint.
Continue to lift the barbell until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a moment and squeeze your biceps.
Exhale and slowly begin to bring the bar back to the original position as your breathe in. Ensure that you're controlling the movement and not letting the barbell just drop back down.
Repeat the process for the recommended amount of repetitions.
Pro Tip
**Avoid Using Momentum**: Avoid swinging the barbell or using your back to lift it. This is not only dangerous but it also takes the focus away from your biceps, which are the primary muscles you're trying to work. The movement should be controlled and steady, with the lifting (concentric) phase and lowering (eccentric) phase taking about the same amount of time. **Full Range of Motion**: To get the most out of the exercise, use a full range of motion. This means lowering the barbell all the way down until your arms are fully extended, and then curling it all the way up to your chest. Partial curls will not fully engage your