1 - Stand with your feet shoulder-width apart, holding a barbell with an overhand (pronated) grip. Your hands should be slightly closer than shoulder-width apart.
2 - Hold the barbell with your arms fully extended, allowing it to hang in front of your thighs. Your palms should be facing down (toward your body).
3 - Tighten your abdominal muscles to stabilize your spine.
4 - Initiate the movement by bending your elbows and curling the barbell upward. Keep your upper arms stationary, close to your body, and your wrists in a neutral position (neither flexed nor extended).
5 - Continue curling the barbell until it reaches shoulder height or until your forearms are in a fully contracted position.
6 - Slowly lower the barbell back down to the starting position with control. Maintain a controlled tempo throughout the movement.
7 - Perform the desired number of repetitions while focusing on maintaining proper form and control.
