How to do it
Exhale steadily as you drag the dumbbells upward.
- 1
Stand up straight with a dumbbell in each hand at arm's length, palms facing forward.
- 2
Keep your elbows close to your torso and drag the dumbbells up by contracting your biceps and moving your elbows back slightly.
- 3
Continue to lift the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4
Hold the contracted position for a brief pause, then slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows pinned to your sides and focus on only moving your forearms. This will help isolate the biceps and prevent other muscles from taking over the movement.
Common mistakes
- ✕Curling the dumbbells forward in an arc
- ✕Bending the wrists backward at the top
- ✕Rocking the torso forward to start the lift