How to do it
Squeeze your biceps hard for one second at the top of each curl.
- 1
Stand upright with a dumbbell in each hand at arm's length, palms facing forward.
- 2
Curl one dumbbell towards your shoulder, rotating your wrist to a supinated position (palm up) as you lift.
- 3
Lower the dumbbell back to the starting position and repeat with the opposite arm.
- 4
Alternate arms for the desired number of repetitions.
Expert tip
Keep your elbows stationary and avoid swinging the weights to ensure proper biceps isolation.
Common mistakes
- ✕Flexing the wrist inward as you curl up
- ✕Stopping short of full elbow extension
- ✕Supinating too late in the curling motion