Instructions:
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended, and palms facing your body
- 2Bend one arm, rotate your hand to a palm-up position, and curl the dumbbell toward your shoulder.
- 3Hold the position briefly as you squeeze your bicep.
- 4Slowly lower the dumbbell and repeat the motion with the other arm.
- 5Keep alternating arms for the desired number of repetitions.
Tips:
- Keep your elbows close to your body during the entire movement.
- Avoid using your back or shoulders to lift the weights; your biceps should do all the work.
- Exhale as you curl the weights, and inhale as you lower them.
- Don't rush the movements; perform them slowly and steadily for the best results.