Instructions:
- 1Stand up straight with dumbbell in each hand, arms fully extended with palms facing forward from the body. Elbows should be close to the torso
- 2Slowly curl the weights while keeping the upper arms stationary, continue to lift the weights until your biceps are fully contracted and the dumbbells are at shoulder level
- 3Hold the contracted position for a second as you squeeze your biceps
- 4Slowly begin to lower the dumbbells back to the starting position
- 5Repeat for the recommended amount of repetitions
Tips:
- Keep your elbows close to your torso at all times
- Do not use your back or shoulders to lift the weights; your forearms should do all the work
- Perform the exercise slowly for maximum effectiveness
- Make sure you use a full range of motion