Position your upper arm against your inner thigh, allowing the lower part of the arm holding the dumbbell to hang down.
Keeping your upper arm stationary, curl the dumbbell towards your chest while contracting your biceps. Ensure to inhale as you do this.
Hold the contracted position for a second as you squeeze your biceps.
Gradually lower the dumbbell back to the starting position while exhaling, ensuring a controlled movement.
Pro Tip
**Controlled Movement**: Avoid using momentum to lift the weight. The curl should be performed in a slow and controlled manner, with the focus on the contraction and extension of the bicep muscle. A common mistake is to jerk the weight up or let it drop quickly, which can lead to injuries and less effective workouts. **Elbow Positioning**: Your elbow should be close to your torso and stay in the same position during the entire movement. Avoid allowing your elbow to move forward or flare out to the sides, as this can put unnecessary strain on your shoulder and reduce the focus on the bicep