1)Holding a barbell at waist level, stand tall with feet shoulder width apart, knees slightly bent, chest out and shoulders back. This is your starting position.
2)Now perform 7 reps with only “lower-half” range curls(your forearms will only go up until your elbows are bent 90 degrees). Stop at the top of the 7th rep.
3)Next perform 7 reps with only “top-half” range curls(your forearms will move from 90 degrees to shoulder level). Stop at the top of the 7 rep.
4)Finally perform 7 full range curls(hands move from hips to shoulders.)