Keeping your elbows close to your torso, curl the weights while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Gradually begin to bring the barbell back to the starting position in a slow and controlled manner.
It's important to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your forearms should do all the work.
Repeat the process for the recommended amount of repetitions.
Pro Tip
Maintain Good Posture: It's essential to maintain an upright posture throughout the exercise. Avoid leaning back or forward as this can lead to back strain and reduces the effectiveness of the exercise. Keep your elbows close to your torso at all times. Controlled Movement: Avoid the temptation to use momentum to lift the barbell. The movement should be slow and controlled, both when lifting and lowering the weight. This not only increases muscle engagement but also reduces the risk of injury. Avoid Locking Your Elbows: When you extend your arms at the bottom of the movement, avoid locking your elbows. Keeping a slight bend in your elbows can prevent unnecessary strain and potential injury. Start with Light