Instructions:
- 1Stand up straight with a dumbbell in each hand, arms extended, and palms facing your torso.
- 2While holding your upper arm stationary, curl the weights while contracting your biceps as you breathe out.
- 3Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4Hold the contracted position for a moment as you squeeze your biceps.
- 5Slowly begin to bring the dumbbells back to original position as your breathe in.
Tips:
- Instead of stressing on the initial lift, focus on the squeezing at the top of the movement.
- Make sure to keep your elbows close to your torso at all times.
- Keep your upper arms stationary throughout the exercise to strictly isolate the biceps.
- Avoid using your back or shoulders to lift the weights; your hands should just be holding the dumbbells.