Step 1: To begin, stand straight holding a barbell using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
Step 2: While holding the upper arms stationary, curl the bar while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and barbell is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Step 3: Slowly begin to bring the barbell back to starting position as your breathe in.
Step 4: Do 3-4 sets hitting around 10-12 repetitions. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.
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