While keeping the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, slowly begin to bring the dumbbells back to the starting position as your breathe in.
Repeat this movement for the desired number of repetitions.
Always maintain control and do not use your back or shoulders to lift the weights; your biceps should do all the work.
Pro Tip
Control the Movement: The key to this exercise is the control of the movement. Don't let the dumbbells control you. Lift them in a smooth, controlled motion, and lower them the same way. Avoid jerking or swinging the dumbbells, which can lead to injury and won't effectively work your muscles. Keep Your Elbows Stationary: Your elbows should remain at your sides throughout the exercise. Avoid moving them forward or backward, as this can shift the focus away from your biceps and onto your shoulders or back. Use Appropriate Weight: Using dumbbells