Basic biceps exercise—barbell standing curl (palms facing outward)—

Note: Do not buckle your wrists when lifting the barbell. Keep your upper arms close to your sides and perpendicular to the ground. Do not shrug your shoulders or lean back when lifting.

Action description: Stand upright, with your hands shoulder-width apart, hold the barbell behind your back and place it in front of your thighs. Bend your arms and lift the barbell to your chest, fully contract your biceps, pause for a moment, and then slowly lower it.