Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing inward
- 2Keep your upper arms stationary, exhale and 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 moment as you squeeze your biceps
- 5Inhale and slowly begin to lower the dumbbells back to the starting position
Tips:
- Avoid using your back or shoulders to lift the weights; your elbows should do all the work
- Make sure to keep your palms facing each other throughout the entire execution
- Do not use your wrists to lift the weights, let your biceps do the work
- Perform the exercise slowly, focusing on the muscle tension and contraction rather than the weights being lifted