How to do a dumbbell bicep curl

Setup:

1. Position: Stand tall with your feet shoulder-width apart, or sit on a bench with your back straight.
2. Grip: Hold a dumbbell in each hand at your sides with an underhand grip (palms facing forward).

The Movement:

1. Curl: Keeping your upper arms stationary, exhale and curl the weights up towards your shoulders. Keep your elbows pinned to your sides.
2. Squeeze: Continue until your biceps are fully contracted and the dumbbells are at shoulder level. Squeeze your biceps at the top.
3. Lower: Inhale and slowly lower the dumbbells back to the starting position.

Tips:

• Avoid swinging your body or using momentum to lift the weights. The movement should be strict and controlled.
• You can perform this exercise with both arms at the same time or by alternating arms.
• Keep your wrists straight or slightly flexed; don't let them bend backward.