Instructions:

1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
2. Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
3. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
6. Repeat for the desired number of repetitions.