How to perform it

1. 1

   Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.

2. 2

   Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.

3. 3

   Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.

4. 4

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

5. 5

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

6. 6

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

7. 7

   Repeat for the desired number of repetitions.

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