Keep your upper arms stationary, exhale, and curl one weight while contracting your biceps. 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 pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbell back to the starting position.
Repeat the movement with the other arm, which completes one repetition.
Continue alternating arms for the desired number of repetitions.
Pro Tip
**Controlled Movement**: One common mistake is using momentum to lift the weights, which can lead to injury and reduce the effectiveness of the exercise. Instead, focus on a slow, controlled movement. Curl one dumbbell toward your shoulder while keeping the other arm stationary. Then, slowly lower the dumbbell back to the starting position and repeat with the other arm. **Avoid Elbow Movement**: Your elbows should remain at your sides and not move forward or backward during the exercise. Moving your elbows can involve the shoulders and back, taking the focus away from the biceps. **Breathing