Exhale and use your biceps to lift the bar until your biceps are fully contracted and the bar is at shoulder level. Keep your elbows close to your body during this movement.
Hold the contracted position for a moment as you squeeze your biceps.
Inhale and slowly begin to lower the bar back to the starting position.
Repeat for the recommended amount of repetitions, ensuring to keep your upper body still throughout the exercise; only the forearms should move.
Pro Tip
**Avoid Using Your Back**: A common mistake is to use the back to lift the weight, which can lead to injury and reduces the effectiveness of the exercise on your biceps. Keep your back straight and stationary throughout the exercise. The only part of your body that should be moving is your arms. **Full Range of Motion**: Ensure that you're using a full range of motion for each rep. Start with your arms fully extended and curl the bar until your biceps are fully contracted. Then, slowly lower the bar back to the starting position. Avoid the mistake of partial reps as they won't fully engage your biceps. **Controlled Movement**: Avoid