While keeping your palms facing your torso, lift the right dumbbell to the front of your shoulder in a semi-circular motion until your elbow is at a 90-degree angle.
Hold the contracted position for a second as you squeeze the biceps.
Lower the dumbbell back down slowly to the starting position as you simultaneously lift the left dumbbell.
Continue to alternate in this manner, ensuring that your back remains straight and that you move only your forearms, not your upper arms.
Pro Tip
Avoid Swinging: A common mistake during this exercise is using your back or shoulders to lift the weights, known as swinging. This not only reduces the effectiveness of the exercise on your biceps but also increases the risk of injury. To avoid this, ensure that your elbows are close to your torso at all times and do not use your back or shoulders to lift the weights; your forearms should do all the work