Position

Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing forward.

Movement

• Curl the dumbbells towards your shoulders by bending your elbows and keeping your upper arms stationary.
• Squeeze your biceps at the top of the movement before lowering the dumbbells back to the starting position.

Breathing

Exhale as you curl the dumbbells up and inhale as you lower them back down.

Tips

• Keep your elbows close to your sides and avoid swinging the weights to generate momentum.
• Focus on contracting your biceps throughout the movement to maximize muscle engagement.
• Use a controlled motion and avoid using your back or shoulders to lift the weights.