Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your body
- 2Keep the upper arms stationary, curl the weights while contracting your biceps as you breathe out.
- 3Continue the movement 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.
- 5Lower the weights to the original position as you breathe in.
Tips:
- Avoid using your back or shoulders to lift the weights; your hands should do the work.
- Make sure to keep constant tension on your biceps throughout the movement.
- Do not use your shoulders or elbows to lift the weights.
- Focus on controlling the weight as you lower it back to the starting position. This part of the motion is called the 'eccentric' part of the exercise and it is actually very important for promoting muscle growth.
- Always perform the exercise in a slow and controlled motion. Avoid using jerky movements.