Instructions:
- 1Stand up straight with a dumbbell in each hand at arm's length
- 2Now, while keeping your upper arms stationary, curl the weights while contracting your biceps
- 3Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level
- 4Hold the contracted position for a brief pause as you squeeze your biceps
- 5Slowly begin to bring the dumbbells back to starting position
Tips:
- Keep your elbows close to your torso at all times
- Do not use your back or shoulders to lift the weights; your biceps should do all the work
- Perform the exercise slowly and consciously, focusing on the muscle tension and contraction
- Avoid swinging the weights; use a controlled motion