Instructions:

1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
2. Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
3. Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Inhale and slowly begin to lower the barbell back to the starting position.
7. Repeat for the desired number of repetitions.