Instructions:
- 1Stand upright with a dumbbell in each hand at arm's length. Your elbows should be close to your torso
- 2While keeping your upper arms stationary, curl the weights while contracting your biceps as you breathe out
- 3Continue raising the weights until your biceps are fully contracted and the dumbbells are at shoulder level
- 4Hold for a brief moment at the contracted position and exhale
- 5Lower the dumbbells back down slowly to the starting position as you breathe in
Tips:
- Your elbows should be stationary and only your forearms should move
- Keep your back straight during execution
- Avoid swinging the dumbbells and use a controlled motion throughout
- Squeeze your biceps at the top of the movement