Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing the torso.
- 2Keep your elbows close to your torso and curl the weights while contracting your biceps.
- 3Continue to raise the weights until the biceps are fully contracted and the dumbbells are at shoulder level.
- 4Hold the contracted position for a brief moment 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.
- Do not use your back or shoulders to lift the weights; your biceps should do all the work.
- Perform the movement slowly and deliberately, avoiding any lurching or swinging.
- Focus on your breathing. Inhale as you lower the weights, exhale as you curl them.