Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso
- 2Keep the upper arms stationary as you curl the weights while contracting the biceps as you breathe out
- 3Continue the movement until your biceps touch your forearms
- 4Slowly begin to bring the dumbbells back to starting position as your breathe in
- 5Repeat the movement for the recommended amount of repetitions
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
- Perform the exercise slowly and deliberately, focusing on the muscle tension and contraction rather than the weights being lifted
- Keep a controlled movement pattern throughout the exercise to ensure maximum muscle activation