Grasp a barbell or Olympic bar with both hands about one shoulder width apart from one another (use an underhanded grip with your palms facing upwards). Stand straight up and place your feet together with your back straight and arms fully extended. At this point, the bar should not be touching your body. Keeping your elbows tucked in by your sides, slowly curl the bar up. Squeeze the biceps hard at the top of the motion, and then slowly lower it back to the starting position. Continue for the prescribed number of repetitions before lowering the bar to the floor.
When performing this exercise, ensure that you are keeping the elbows fixed by your sides. The elbows should not come forward as the weight is being curled upwards! Also ensure that your body is not swinging back and forth in order to assist with moving the weight up. Use your biceps to move the weight; that’s how they will grow!