Instructions:

1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
2. Keep your elbows close to your torso and your upper arms stationary.
3. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.