1.  Grab a BARBELL that is an appropriate weight for Bicep Curls...Stand with the entire back of your body, including head and shoulders, against the wall or mirror at your gym...While maintaining the natural curvature of the lower back, pull your abdominal wall into the rib cage....

2.  Slide down the wall, holding the BARBELL about shoulder-width apart, until your hips and knees are in line with each other and you are in a complete isometric squatting position...

3.  Hold the squat while you perform Bicep Curls, keeping the momentum of the movement centered on a up for two counts, down for two counts rhythm...You should be able to complete at least 8 full range of motion Bicep Curls while maintaining the squat...

***Remember that even while you are holding the squat, the back, pelvic bone, shoulders, head, and most importantly the back of the upper arms and elbows, should be stable against the wall or mirror...You should focus on dominating just that Bicep as you preform the curls...Always, maintain a constant contraction of the core muscles and B R E A T H***