1 - Stand upright with your feet shoulder-width apart, holding a barbell with an underhand (supinated) grip at hip level.
2 - Keep your chest tall, shoulders back, and core braced throughout the movement.
3 - Initiate the curl by pulling your elbows back behind your body rather than allowing them to swing forward, dragging the barbell up along your torso.
4 - Continue to drag the bar upward along your body, keeping it in contact or close contact with your abs and chest as you raise it.
5 - Squeeze your biceps hard at the top of the movement when the bar reaches upper chest or shoulder height and your elbows are fully retracted behind you.
6 - Slowly lower the bar back down along your body in a controlled manner, reversing the dragging path to the starting position.
7 - Repeat for the desired number of repetitions, maintaining strict form and avoiding momentum throughout.
