Stand with your feet shoulder-width apart, holding a barbell with an underhand (supinated) grip at shoulder-width.
Let the barbell hang at arm's length in front of your thighs with your elbows pinned to your sides.
Curl the barbell upward by flexing at the elbows, keeping your upper arms stationary.
Continue curling until the barbell reaches shoulder level and your biceps are fully contracted.
Lower the barbell slowly back to the starting position, resisting the weight on the way down.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |