Hold a dumbbell in each hand with your palms facing upwards, ensuring that your arms are fully extended and the weights are hanging down.
Slowly curl the dumbbells up towards your shoulders, keeping your upper arms stationary and only moving your forearms.
Once your biceps are fully contracted and the dumbbells are at shoulder level, hold the position for a second and squeeze your biceps.
Gradually lower the dumbbells back to the starting position, ensuring you maintain control of the weights throughout the entire movement.
Pro Tip
Grip and Elbow Alignment: When holding the dumbbell, your grip should be firm but not too tight. Your palms should be facing upwards. Ensure your elbows are aligned and not flaring outwards. This is a common mistake that can lead to injury and reduce the effectiveness of the exercise. Controlled Movement: Maintain a slow and controlled movement throughout the exercise. Avoid the temptation to use momentum to lift the weights. This is a common mistake that can lead to injury and also reduces the effectiveness of the exercise. Full Range of Motion: Make sure to use the full range of motion. Lower the dumbbell all the way down until your arm is fully extended and then curl it back up