Dumbbell Biceps Curl

Dumbbell biceps curls are an effective exercise to build and strengthen your biceps. You will need a pair of dumbbells. Here are the steps:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward). Your arms should be fully extended by your sides.
2. Keeping your elbows close to your torso, curl the dumbbells up towards your shoulders by contracting your biceps. Do not swing your arms or use your back to lift the weights.
3. Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief second and squeeze your biceps.
4. Slowly lower the dumbbells back to the starting position, keeping tension on your biceps throughout the movement.
5. Repeat for the desired number of repetitions.