How to do it
Plant your feet hip-width apart and grip the floor with your toes.
- 1
Stand upright with a dumbbell in each hand at arm's length, palms facing your torso.
- 2
Keep your upper arms stationary, curl one dumbbell to shoulder level while contracting your bicep.
- 3
Lower the dumbbell back to the starting position and repeat with the opposite arm.
- 4
Continue alternating arms for the desired number of repetitions.
Expert tip
Keep your elbows close to your torso and avoid swinging the weights. This will help isolate the biceps and prevent other muscles from taking over the movement.
Common mistakes
- ✕Driving the hips forward to start each curl
- ✕Rotating the forearms into a palms-up grip
- ✕Raising the elbow as the dumbbell curls up