Hold a dumbbell in each hand with your arms fully extended and palms facing each other in a hammer grip.
Slowly curl the weights up towards your shoulders, keeping your elbows close to your body and without moving your upper arms.
Once your biceps are fully contracted and the dumbbells are at shoulder level, hold the position for a moment while squeezing your biceps.
Gradually lower the dumbbells back to the starting position, ensuring to control the movement, then repeat the exercise for the desired number of repetitions.
Pro Tip
Correct Grip: Hold the dumbbells with a neutral grip (palms facing each other). This is also referred to as the hammer grip. This grip targets both the biceps brachii and brachialis, a muscle that can push your biceps up more to provide a bigger peak when flexed. Controlled Movement: Avoid swinging the weights or using momentum to lift them. Instead, focus on a slow, controlled movement, lifting the dumbbells towards your shoulders, then lower them back down. This ensures you're using your muscles, not momentum, to perform the exercise. Full Range of Motion: Ensure that you