1 - Stand upright with your feet shoulder-width apart, holding a barbell with an underhand (supinated) grip slightly wider than shoulder-width.
2 - Begin with the barbell at hip level, arms fully extended, and your core lightly engaged.
3 - Initiate the curl by driving your hips slightly forward and using a controlled hip swing to generate momentum, allowing the barbell to begin moving upward.
4 - As the bar rises past the midpoint, engage your biceps fully to complete the curl, bringing the barbell up toward your upper chest and chin.
5 - Squeeze your biceps at the top of the movement for a brief moment.
6 - Lower the barbell in a slow and controlled manner back to the starting position, resisting the weight on the way down to maximize eccentric tension on the biceps.
7 - Repeat for the desired number of repetitions, keeping the cheat motion minimal and controlled to avoid injury.
