While keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Ensure that only your forearms move.
Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a moment as you squeeze your biceps.
Slowly begin to bring the dumbbells back to the original position as your breathe in.
Repeat the process for the recommended amount of repetitions.
Pro Tip
Control the Movement: When lifting the dumbbells, ensure that you control the movement both when raising and lowering the weights. A common mistake is to let the weights drop quickly after lifting them. This not only reduces the effectiveness of the exercise but can also cause injuries. Full Range of Motion: Make sure to use a full range of motion. Start with your arms fully extended and curl the dumbbells up until they reach your shoulders. Then slowly lower them back to the starting position. Avoid the common mistake of only performing half reps, which will not fully engage your biceps. No Swinging: Avoid using your back or shoulders to swing the dumbbells up. This is a common mistake that