As you keep the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Ensure that only your forearms are moving.
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.
Gradually begin to bring the dumbbells back to the starting position as you breathe in.
Repeat the process for the recommended amount of repetitions.
Pro Tip
Controlled Movement: Avoid the common mistake of using momentum to lift the weights. Instead, focus on controlling the upward and downward movement. This not only engages your biceps more effectively but also minimizes the risk of injury. Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and curl the weights as high as possible without moving your elbows from their position. Half-reps or limited range of motion will not fully engage your biceps and can limit your progress. Avoid Elbow Movement: Your elbows should remain stationary and close to your body throughout the exercise. A common mistake is to move the elbows forward or