Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso
- 2Curl the weights while contracting your biceps, keeping the upper arms still
- 3Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level
- 4Hold the contracted position for a brief moment and exhale
- 5Slowly begin to lower the dumbbells back to the starting position
Tips:
- Avoid using your back or shoulders to lift the dumbbells; your biceps should do all the work
- Ensure that your upper arms remain stationary throughout the exercise
- Control the weight on the way back down to maximize the muscle engagement
- Don't rush the movement. Maintain a slow, steady pace