How to perform it

1. 1

   Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.

2. 2

   Keep your elbows close to your torso and your upper arms stationary.

3. 3

   Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.

4. 4

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

5. 5

   Inhale and slowly lower the barbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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