<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>Allow the barbell to hang at arm's length in front of you, with your elbows close to your torso.</li>
<li>Pull the barbell upward along your body by bending your elbows and dragging it up towards your chest, keeping the barbell close to your torso throughout the movement.</li>
<li>Continue lifting until your biceps are fully contracted and the barbell reaches chest level.</li>
<li>Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control.</li>
<li>Complete the desired number of repetitions, focusing on keeping the barbell close to your body.</li>
</ul>
<p>&nbsp;</p>