<ul>
<li>Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) and hands slightly wider than shoulder-width apart.</li>
<li>Let the barbell hang down in front of you with your arms fully extended and elbows close to your torso.</li>
<li>Keep your upper arms stationary and curl the barbell upward by bending your elbows.</li>
<li>Continue curling until your biceps are fully contracted and the barbell is at shoulder level.</li>
<li>Slowly lower the barbell back to the starting position, fully extending your arms.</li>
<li>Repeat for the desired number of repetitions, maintaining control and proper form.</li>
</ul>
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