1. Stand upright with a barbell or dumbbells in your hands, palms facing downward.
2. Keep your elbows close to your torso as you curl the weight upward.
3. Lift until your forearms are vertical and the weight is near shoulder height.
4. Slowly lower the weight back to the starting position.
5. Repeat for 10–12 reps per set.
6. Complete 3-4 sets.
Tips:
- Use a controlled motion to avoid swinging.
- Keep your upper arms stationary to focus on the forearms and biceps.
- Exhale as you lift the weight and inhale as you lower it.
- Start with a lighter weight to master the form.