Bend your knees slightly and lean forward from the waist, letting your arm holding the dumbbell hang straight down and keeping the other hand on your hip or resting on your thigh for balance.
Slowly curl the dumbbell towards your chest, keeping your elbow close to your body and ensuring only your forearm moves.
Pause for a moment when the dumbbell is at chest level, squeezing your bicep at the top of the movement.
Gradually lower the dumbbell back to the starting position to complete one repetition, then switch arms and repeat the process.
Pro Tip
**Correct Arm Placement**: Rest your free hand on your hip or behind your back to avoid using it to assist in the lift. Your working arm should be fully extended and the back of your upper arm should be resting on the inside of your same-side thigh. A common mistake is not keeping the upper arm stationary, which can result in using the shoulder muscles instead of targeting the biceps. **Controlled Movement**: Curl the weight while keeping your upper body and the upper part of your working arm stationary. Only your forearm should move. Control the weight on the way down as well as on the way up. Avoid the mistake of letting the weight drop quickly or using momentum to