Instructions:
- 1Stand up straight with a weighted plate in each hand at arms length. This will be your starting position.
- 2Keep your elbows close to your torso at all times. Hold the upper arms stationary while curling the weights while contracting your biceps as you breathe out. Tip: Only the forearms should move.
- 3Continue the movement until your biceps are fully contracted and the weights are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
- 4Slowly begin to bring the weights back to original position as you breathe in.
- 5Repeat the movement for the recommended amount of repetitions.
Tips:
- Avoid using your back or shoulders to lift the weights; your hands should do the work.
- For the maximum contraction of the bicep muscle, turn your wrist and squeeze the muscle at the top of each movement.
- Keep your breathing steady throughout the whole movement.
- Perform the exercise slowly for more effectiveness.