Now, while keeping 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.
Then, inhale and slowly begin to lower the bar back to the starting position.
Remember 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
**Controlled Movements**: Avoid the mistake of using momentum to lift the barbell. It's essential to use slow, controlled movements, both when lifting the weight and lowering it. This ensures that your muscles, not momentum, are doing the work, which will lead to more effective muscle building and reduce the risk of injury. **Right Weight**: Choose a weight that allows you to complete your sets with proper form. If you're struggling to maintain form, the weight is likely too heavy. It's a common mistake to use a weight that's too heavy, which can lead to injuries and less effective workouts.