Position yourself for this exercise by standing upright with a barbell held in your hands (hands one shoulder width apart). Your palms should be facing downwards (this is known as a pronated grip). In order to execute the movement, keep your upper arms stationary as you contract your bicep muscles in order to raise the bar until it reaches shoulder level. Ensure that your upper arm, legs, and torso are completely stationary, as the forearms are the only body part that should be moving. Once the barbell reaches shoulder level, squeeze your bicep muscles briefly before slowly lowering the weight back to the starting position. Repeat for the prescribed number of repetitions.
