Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your body
- 2While keeping the 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 the 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 forearms should do all the work
- Perform this exercise slowly and with controlled movement
- Keep your feet and back straight and avoid locking your knees