Bicep Curl

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward. Let your arms hang fully extended by your sides.

1. Keeping your upper arms stationary, exhale and curl the weights toward your shoulders.
2. Pause at the top and squeeze your biceps.
3. Inhale and slowly lower the dumbbells back to the starting position.

• Keep elbows tucked in at your sides.
• Avoid swinging or using momentum.
• Control the descent.

• Swinging the body to lift the weight.
• Elbows moving forward or flaring out.
• Dropping the weight down too quickly.