Keep your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat this movement for the recommended amount of repetitions. Ensure to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work.
Remember to maintain good posture throughout the exercise, with your back straight, shoulders back, and core engaged.
Pro Tip
**Proper Grip**: Hold the dumbbells in your hands with your palms facing your torso. This is known as a neutral grip. Ensure your grip is firm but not overly tight to avoid straining your wrists. **Controlled Movement**: Slowly lift the dumbbells towards your shoulders while keeping your elbows close to your body. Avoid the common mistake of moving your elbows away from your torso, as it reduces the effectiveness of the exercise and can lead to injury. **Full Range of Motion**: Lower the dumbbells all the way down until your arms are fully extended. This ensures that your biceps are fully engaged and you get the most out of the exercise. **Bre