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.
Keep your elbows close to your torso at all times. Do not use your back or shoulders to lift the weights; your hands should do all the work.
Repeat the movement for the recommended amount of repetitions.
Pro Tip
Proper Grip: Hold the dumbbells with a neutral grip (palms facing your torso). The common mistake is to grip the dumbbells too tightly, which can lead to wrist strain. Your grip should be firm but relaxed. Controlled Movement: When curling the dumbbells, ensure that your movement is slow and controlled. Avoid the mistake of using momentum to lift the weights, as this can lead to injury and less effective muscle engagement. Focus on using your biceps to lift the weights, not your shoulders or back. Full Range of Motion: Make sure to use a full range of motion. Start with your arms fully extended and curl the dumbbells up to your