Keep 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 pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat the process for the recommended amount of repetitions.
Ensure 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
**Avoid Swinging**: Avoid using your back and shoulders to swing the weight up. This is a common mistake that not only reduces the effectiveness of the exercise but also increases the risk of injury. The movement should be controlled, coming solely from the elbow joint. **Grip Strength**: When holding the dumbbell, make sure your grip is firm but not overly tight. A too-tight grip can lead to forearm fatigue before your biceps are fully worked, while a too-loose grip can lead to loss of control of the dumbbell. **Full Range of Motion**: Ensure you're using a full range of motion. Start with your arms fully extended at your sides and curl the weights up to shoulder level. Then, lower the weights back down to