Stand straight with your feet shoulder-width apart, grasp the bar with an underhand grip, and keep your palms facing upward.
Keep your upper arms stationary, exhale and 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.
Slowly begin to bring the bar back to the original position as your breathe in, ensuring you're controlling the movement and not allowing the weight to just drop back down.
Pro Tip
**Controlled Movement**: Ensure that you are using a slow and controlled movement when performing this exercise. Avoid the temptation to use momentum or to jerk the weights. This not only reduces the effectiveness of the exercise but can also lead to injuries. **Elbow Placement**: One common mistake is to move the elbows during the curl. Your elbows should remain stationary and close to your body throughout the exercise. Moving your elbows can shift the focus away from your biceps, reducing the effectiveness of the workout. **Proper Weight Selection**: Select a weight that allows you to perform the exercise with correct form for the desired number of reps. Using a weight that is too heavy can compromise your form and potentially lead to injury.