While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. Continue to raise the weight until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Slowly begin to bring the dumbbell back to the original position as your breathe in.
Repeat the movement with the left hand. This completes one repetition.
Continue alternating in this manner for the recommended amount of repetitions.
Pro Tip
**Controlled Movement:** Avoid the common mistake of using your back or shoulders to lift the weights. The only part of your body that should move is your forearms. This ensures that your biceps are doing the work and prevents potential injury. **Breathing Technique:** Remember to breathe as you perform the exercise. Inhale as you lower the dumbbells and exhale as you curl them. Proper breathing helps supply your muscles with the oxygen they need for the workout. **Avoid Rushing:** Many people make the mistake of rushing through their reps. It's better to perform each rep slowly and with control. This will not only prevent injury, but also ensure that