Keep your elbows close to your torso at all times. This is your starting position.
Gradually curl the weights while contracting your biceps as you breathe out. Keep the upper arms stationary and 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 start 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: Curl the weights while contracting your biceps as you breathe out. Keep the upper arms stationary and only move your forearms. Avoid swinging the weights or using your shoulders or back to lift the weights. Remember, the forearms should do all the work. Slow and Steady: One common mistake is rushing the exercise. To get the most out of the exercise, ensure to perform each repetition slowly and deliberately. This will increase the time under tension for your muscles, leading to better muscle growth and strength. Full Range of Motion: To ensure maximum muscle engagement, use a full range