How to do it
Keep your knees slightly bent and weight centered on both feet.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing forward.
- 2
Curl the weights while keeping your upper arms stationary, exhale as you perform this portion of the movement.
- 3
Continue the curl until the dumbbells are at shoulder level.
- 4
Hold the contracted position for a second, then inhale and slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your torso and avoid swinging the dumbbells; the movement should be controlled and originate from the biceps.
Common mistakes
- ✕Lifting dumbbells past shoulder level
- ✕Leaning backward to heave weights up
- ✕Curling the wrists inward at the top