Standing United Bicep Curl

Stand tall with your feet shoulder-width apart and engage your core for stability.

Raise your arms up in front of you to shoulder height, bending your elbows at a ninety-degree angle.

Press your forearms and fists tightly together as hard as you can to contract your biceps.

Slowly raise your fists upward toward your chin while maintaining constant inward pressure against your arms.

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

Lower your arms back to shoulder height in a controlled manner while keeping the tension constant.