Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended
- 2While keeping your upper arms stationary, curl the weights while contracting your biceps
- 3Continue to raise the weight 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 lower the dumbbells back to the starting position
Tips:
- Keep your elbows close to your torso at all times
- Avoid using your back or shoulders to lift the weights; your hands should do the work
- Perform this exercise in a slow, controlled manner
- Don't cheat by using momentum, each repetition should be performed in a deliberate manner