Dumbbell Bicep Curl

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with your arms fully extended at your sides.
- Keep your palms facing forward.

2. Posture:
- Maintain a straight posture with your chest up and shoulders back.
- Engage your core muscles for stability.

3. The Curl:
- Slowly bend your elbows and curl the dumbbells towards your shoulders.
- Keep your upper arms stationary; only your forearms should move.
- Exhale as you lift the weights.

4. Peak Contraction:
- At the top of the movement, when the dumbbells are close to your shoulders, briefly hold the position to feel the contraction in your biceps.

5. Lowering the Weights:
- Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.
- Control the movement to avoid swinging or using momentum.

6. Repetitions:
- Perform 8 to 12 repetitions for 2 to 3 sets, depending on your fitness level.

7. Cool Down:
- After completing your sets, stretch your biceps and forearms to prevent tightness.

Tips:
- Start with lighter weights to master your form before progressing to heavier dumbbells.
- Focus on smooth, controlled movements rather than lifting quickly.
- Avoid using your back to lift; keep the movement isolated to your arms.