Pick up the barbell or dumbbells with an underhand grip, ensuring your hands are shoulder-width apart.
Slowly curl the weight up, keeping your upper arms and elbows stationary on the pad, until your biceps are fully contracted and at shoulder level.
Hold the position for a second and squeeze your biceps at the top of the movement.
Gradually lower the weight back to the starting position, maintaining control and resisting the pull of gravity. Repeat the exercise for the desired number of repetitions.
Pro Tip
Grip and Elbow Placement: Grip the barbell or dumbbells with your palms facing upwards. Your hands should be shoulder-width apart. Ensure your elbows are aligned with your shoulders and not flared out. This will help target your biceps effectively. A common mistake is to let the elbows drift away from the shoulders, which can lead to shoulder strain. Controlled Movement: Focus on slow, controlled movement, both when lifting and lowering the weight. Avoid the mistake of using momentum to lift the weight, as this can lead to injury and won't effectively work your muscles.