Instructions
- Stand upright with a dumbbell in each hand, palms facing forward, arms extended down.
- Keeping your elbows close to your torso, exhale and curl the dumbbells upwards by contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment.
- Inhale and slowly lower the dumbbells back to the starting position, extending your arms fully.
- Repeat for the desired number of repetitions.
💡 Pro Tip & Form Cue
Focus on actively squeezing the Biceps at the peak of each repetition.
Common Mistakes
- Using momentum: Swinging the weights up instead of using controlled muscle contraction.
- Flaring elbows: Allowing elbows to move away from the body, reducing bicep engagement.
- Not fully extending: Stopping the eccentric phase before arms are fully extended, limiting range of motion.
- Lifting too heavy: Compromising form to lift weights that are too heavy.
📊 Recommended Sets & Reps
3–4 sets of 8–12 reps with controlled tempo.