Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended.
- 2Keep the elbows close to the torso and rotate the palms of your hand until they are facing your torso.
- 3Curl the weights while contracting your biceps as you breathe out.
- 4Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- 5Slowly begin to bring the dumbbells back to starting position as your breathe in.
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.
- Concentrate on your bicep muscles and curl the weights as high and as close to the shoulder as possible.
- Perform the exercise slowly and deliberately, focusing on the muscle tension and contraction rather than on the weights being lifted.