Keep your elbows close to your torso at all times while you curl the weights while contracting your biceps as you breathe out. Only the forearms should move, your upper arms should remain stationary at all times. 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.
Slowly begin to bring the dumbbells back to the starting position as your breathe in.
Repeat the process for the recommended amount of repetitions.
Pro Tip
**Correct Grip**: Hold the dumbbells with your palms facing forward and elbows close to your torso. This is the starting position. A common mistake is letting the elbows drift away from the body, which can lead to strain and injury. **Controlled Movement**: As you curl the weights, keep your upper arms stationary and only move your forearms. The upward movement should be slow and controlled, not jerky or rushed. This helps to effectively engage the biceps. **Full Range of Motion**: Make sure to fully extend your arms at the bottom of the movement and fully curl the dumbbells up to your shoulders at the top of the movement. Avoid partial reps as they can limit the effectiveness of the exercise. **Avoid Using