Dumbbell Bicep Curls

Stand straight with dumbbell in each hand at arms length with palms facing the torso

Keep your knees slightly bent. This is your starting position2

Keeping the upper arm stationary, curl the weights and raise them until your biceps are fully contracted. The palms will face your shoulder while the biceps are fully contracted

Hold the contraction for a second and slowly begin to lower the dumbbells back to the starting position