Keep your elbows close to your torso at all times and start with your arms fully extended, the barbell at hip level.
Exhale and slowly curl the barbell upwards while keeping the upper arms stationary, continue the movement until the barbell is at shoulder level and your biceps are fully contracted.
Hold for a brief pause at the top of the movement, then inhale as you slowly lower the barbell back to the starting position.
Repeat the movement for the desired number of repetitions, ensuring to maintain the correct form throughout.
Pro Tip
Slow and Controlled Movements: Slowly curl the weights while keeping your upper arms stationary, exhale as you do this. Continue to raise the weights until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. This controlled movement helps to maximize muscle engagement and prevent injury. Avoid Using Your Back or Shoulders: A common mistake is to use your back or shoulders to lift the weights, which can lead to injury and less effective training of the biceps. Your elbows should be the only part moving during this exercise. Full Range of Motion: Lower the weights back