Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso.
- 2Keep the elbows close to the body, raise the dumbbells until your forearms are vertical to the floor and the biceps are fully contracted.
- 3Slowly begin to bring the dumbbells back to the starting position.
- 4Repeat for the recommended amount of repetitions.
- 5Avoid using your back or shoulders to lift the weights; your biceps should do all the work.
Tips:
- Keep your elbows stationary throughout the movement.
- Avoid swinging or using momentum to lift the dumbbells.
- Perform the exercise slowly to increase muscle tension.
- Maintain a straight back to prevent any possible injury.