While keeping your upper arms stationary, curl the weights while contracting your biceps as you breathe out. Ensure 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 brief moment as you squeeze your biceps.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat the exercise for the recommended amount of repetitions.
Pro Tip
**Controlled Movement**: Curl the weights while contracting your biceps, keeping the rest of your body still. Only your forearms should move. Avoid the common mistake of using your back or shoulders to lift the weights, this not only reduces the effectiveness of the exercise but also increases the risk of injury. **Breathing Technique**: Breathe out as you curl the dumbbells towards your shoulders, and breathe in as you slowly lower the weights back to the starting position. Proper breathing is important as it helps maintain your blood pressure and supplies oxygen to your muscles. **Avoid Full Extension**: Don't let your arms go completely straight at the bottom of the movement