Keep your elbows close to your torso at all times and maintain the upper arms stationary as you curl the weights while contracting the biceps as you breathe out. Only the forearms should move.
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 the original position as your breathe in.
Repeat the process for the recommended amount of repetitions.
Pro Tip
Controlled Movement: When performing the curl, avoid the common mistake of using momentum to lift the weights. Instead, focus on a controlled, smooth motion. Lift the dumbbells by curling your elbows and continue to raise the weights until your biceps are fully contracted and at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps. Avoid Elbow Movement: A common mistake is to move the elbows while lifting the weights. Your elbows should remain stationary and close to your torso throughout the exercise. Moving your elbows can lead to strain or injury and reduces the effectiveness of the exercise on your biceps. 4