Barbell Biceps Curl

Biceps curls are a simple exercise to strengthen your upper arms. To perform them, you need a barbell and a suitable weight. Here are the steps:

1. Stand with your feet shoulder-width apart and hold the barbell with an underhand grip, palms facing up. Your arms should be fully extended and the barbell should be resting on your thighs.
2. Keeping your elbows close to your sides, curl the barbell up towards your chest, contracting your biceps. Do not swing or jerk the weight, and keep your wrists straight.
3. Pause at the top of the movement and squeeze your biceps for a second.
4. Slowly lower the barbell back to the starting position, keeping tension on your muscles.
5. Repeat for the desired number of repetitions.