How to perform it

1. 1

   Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.

2. 2

   Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.

3. 3

   Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.

4. 4

   Hold the contracted position for a brief pause as you squeeze your biceps.

5. 5

   Inhale as you slowly begin to lower the barbells back to the starting position.

6. 6

   Repeat for the desired number of repetitions, alternating arms.

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