Dumbbell Strict Curl

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell in each hand with your arms fully extended at your sides. Your palms should face forward (supinated grip).

2. Body Alignment:
- Keep your upper arms close to your body, and avoid swinging your arms.
- Your elbows should remain fixed at your sides throughout the movement.

3. Curl Movement:
- Slowly curl the dumbbells upward towards your shoulders by flexing your elbows.
- Focus on contracting your biceps as you lift the weights.
- Keep your wrists straight and avoid using your shoulders or back to lift the weights.

4. Peak Position:
- Continue lifting until the dumbbells are at shoulder height, or as far as you can comfortably go without moving your elbows forward.

5. Lowering the Weights:
- Gradually lower the dumbbells back to the starting position, fully extending your arms while maintaining control.

6. Repetitions:
- Perform 8 to 12 repetitions, ensuring you maintain proper form throughout the set.

7. Tips for Beginners:
- Start with lighter weights to master the form before progressing to heavier dumbbells.
- Focus on a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
- Make sure to breathe; exhale when lifting and inhale when lowering the weights.

8. Safety:
- If you experience any pain, stop the exercise and consult a fitness professional.
- Avoid using momentum to lift the weights; focus on using your biceps.

By following these instructions, you can effectively perform the Dumbbell Strict Curl to strengthen your biceps.