Keeping your elbows close to your torso, slowly curl the weights while contracting your biceps, ensure that only your forearms are moving.
Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level, hold the contracted position for a moment as you squeeze your biceps.
Gradually begin to bring the dumbbells back to the starting position in a controlled manner.
Repeat the process for the recommended amount of repetitions.
Pro Tip
**Controlled Movements:** When lifting the weights, do so in a slow and controlled manner. Avoid jerky movements as they can lead to injuries. When lowering the weights, do it slowly as well. This helps to work the muscles during both parts of the exercise. **Avoid Using Your Back or Shoulders:** A common mistake is to use your back or shoulders to lift the weights. This can lead to injuries and also means your biceps aren't getting the full benefit of the exercise. Your arms should be doing all the work. **Right Weight:** Choose a weight that allows you to perform the exercise with proper form. If the weight is too heavy, you'll end up using other parts of your body to lift it, which can lead