Instructions:
- 1Stand up with a dumbbell in each hand at arms length, palms facing forward
- 2While keeping your upper arms stationary, curl the weights while contracting your biceps
- 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
- 5Slowly begin to bring the dumbbells back to starting position as your breathe out
Tips:
- Do not use your back or shoulders to lift the weights; your elbows should do all the work
- Keep your elbows close to your torso at all times
- Do not use your wrists or forearms to lift the weights
- Control the movement and avoid using momentum to curl the weights