Keep your elbows close to your torso at all times, then curl one dumbbell while contracting your biceps, keeping the rest of your body still.
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level, while your other hand remains at arm length.
Hold the contracted position for a brief pause as you squeeze your biceps, then slowly begin to bring the dumbbell back to the starting position.
Repeat the process with the other arm, alternating back and forth between each arm for your desired number of repetitions.
Pro Tip
Controlled Movement: When lifting the dumbbell, it's important to use a slow and controlled movement. Avoid the mistake of using momentum or swinging the weight, as this can lead to poor form and potential injury. Instead, focus on the contraction of the bicep muscle and lower the weight slowly to maximize muscle engagement. Full Range of Motion: To get the most out of the exercise, make sure to fully extend your arm at the bottom of the movement and curl the weight all the way up. A common mistake is to only do half reps, which doesn't fully engage the bicep muscle. Alternate Arms: As the name suggests, you should alternate between your left and right arm for each