1. Select the desired weight, load it onto the bar, and assume a shoulder width stance.

2. Using a supinated (palms up) grip, take a deep breath and curl the barbell towards your shoulders.

3. As you pull the bar upwards, keep it close to your torso by allowing the elbows to drift slightly behind the body.

4. Once the biceps are fully shortened, slowly lower the weight back to the starting position.

5. Repeat for the desired number of repetitions.

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