Start with an empty 20-kilo barbell.Grab the barbell with an even underhand grip (palms facing forward). Your hands should be shoulder-width apart or slightly wider.Bring your shoulders, engage your abs, and squeeze your glutes.Take a breath and curl the barbell until your wrists are slightly higher than your elbows.Hold the top position for a second, squeezing your biceps as you do.Lower the barbell slowly as you exhale on the way down. Extend your arms fully.Take another breath and curl the barbell again.
Lower the bar fully by extending your elbows to stretch your biceps completely. Use a manageable weight to avoid swinging and rely on smooth, controlled reps. Control the descent to engage muscles during the eccentric phase and boost growth.