Instructions:
- 1Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing in towards your torso.
- 2While keeping the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move.
- 3Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4Slowly begin to bring the dumbbells back to starting position as you breathe in.
- 5Repeat for the recommended amount of repetitions.
Tips:
- Keep the upper body stationary during the exercise.
- Do not use your back or shoulders to lift the weights; your arms should do all the work.
- Perform the exercise slowly and deliberately, avoiding any jerky movements.
- Always keep your elbows close to your torso but do not use your brachialis to lift the weights.