Setup
Stand with feet hip-width apart, holding a barbell with an underhand grip at arm's length against your thighs. Keep your elbows close to your sides and chest up.
How to do it
- Curl the bar upward by bending at the elbows while keeping your upper arms stationary
- Squeeze your biceps hard at the top position when the bar reaches shoulder height
- Lower the bar slowly and with control back to the starting position
- Keep your wrists straight throughout the entire movement
- Avoid moving your elbows forward or backward during the curl
Watch out for
- ✗Swinging the torso or using momentum to lift the weight instead of isolating the biceps
- ✗Letting the elbows drift forward as you curl, which reduces bicep tension
- ✗Dropping the weight quickly on the way down instead of controlling the descent