Setup
Stand with feet hip-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward. Keep your elbows close to your sides and maintain a neutral spine throughout the movement.
How to do it
- Curl the weights up by bending at the elbows while keeping your upper arms stationary
- Squeeze your biceps hard at the top of the movement when the dumbbells reach shoulder height
- Lower the weights slowly and controlled back to the starting position
- Avoid swinging your body or using momentum to lift the weight
- Keep constant tension on your biceps throughout the entire range of motion
Watch out for
- ✗Swinging the torso backward or using momentum to help lift the weight instead of isolating the biceps
- ✗Letting the elbows drift forward or flare out to the sides instead of keeping them pinned to your torso
- ✗Dropping the weights too quickly on the way down instead of controlling the eccentric portion