Biceps curl with bar

Start standing with your feet separated at the width of your shoulders. Hold the bar with your hands on a supine grip (palms up) and your arms completely extended. The hands must be separated to the width of the shoulders. This is your initial position.

Then, keeping the elbows near the body, bend the elbows and lift the bar until the biceps are completely contracted and the bar is at the shoulder level. Be sure to keep the torso upright and controlled movement, avoiding the use of impulse.

Finally, slowly lower the bar back to the initial position. That would be a repetition. Remember, it is important to perform this exercise with a load that allows you to maintain the correct technique and control the movement at all times.