While keeping 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 moment as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat this process for the recommended amount of repetitions.
Remember to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work.
Pro Tip
Proper Form: Stand up straight with your shoulders squared and your feet shoulder-width apart. Keep your elbows close to your body at all times. Do not let them move forward or flare out to the sides. This is a common mistake that can reduce the effectiveness of the exercise and increase the risk of injury. Controlled Movement: When lifting the dumbbells, use a slow and controlled movement. Avoid the temptation to use momentum or to swing the weights. This not only reduces the effectiveness of the exercise but can also lead to injury. Full Range of Motion: Make sure to