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1. 1

   Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

2. 2

   While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

3. 3

   Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

4. 4

   Slowly begin to bring the bar back to starting position as your breathe in.

5. 5

   Repeat for the recommended amount of repetitions.