barbell standing wide grip biceps curl

Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.

Keep your back straight and your elbows close to your torso.

Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.

Pause for a moment at the top, squeezing your biceps.

Inhale and slowly lower the barbell back to the starting position, fully extending your arms.

Repeat for the desired number of repetitions.