Instructions:
- 1Sit on a bench with your legs spread and a dumbbell in each hand.
- 2Curl the weights while keeping your elbows close to your body.
- 3Lift the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4Hold the contraction for a second and exhale.
- 5Lower the dumbbells back to the starting position while inhaling.
Tips:
- Ensure you do not use your back or shoulders to lift the weights; your arms should do all the work.
- Do not rush the movement and use slow, controlled movements.
- Don’t let the dumbbells slouch at the bottom; keep a slight tension in your biceps at all times.
- Focus on the mind-muscle connection to ensure the biceps are doing the majority of the work.