Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso.
- 2While keeping the upper arms stationary, curl the weights while contracting the biceps as you breathe out.
- 3Continue the movement until the biceps are fully contracted and the dumbbells are at shoulder level.
- 4Slowly begin to bring the dumbbells back to starting position as you breathe in.
- 5Repeat the process with the other arm.
Tips:
- Keep your elbows close to your torso at all times.
- Do not use your back or shoulders to lift the weights; your forearms should do all the work.
- Focus on the muscle mind connection and controlled movements.
- Avoid using very heavy weights for this exercise to keep good form.