Pick up a barbell with an underhand grip where your palms are facing upwards, and your hands are shoulder-width apart.
With your arms fully extended and your elbows close to your body, curl the barbell up towards your shoulders while keeping your upper arms stationary.
Pause at the top of the curl for a moment, squeezing your biceps.
Slowly lower the barbell back to the starting position, ensuring to keep your movements controlled and fluid.
Pro Tip
**Controlled Movement**: Avoid the common mistake of using momentum to lift the barbell. Your movement should be slow and controlled, focusing on the bicep muscle. Raise the barbell until your forearms are vertical, pause for a moment to feel the contraction in your biceps, and then, slowly lower the barbell back to the starting position. **Avoid Locking Your Elbows**: When extending your arms, avoid locking your elbows as this can put unnecessary strain on the joint and potentially lead to injury. Keep a slight bend in your elbows even at the bottom of the movement.