Step by Step Guide
Begin standing with the feet hip distance apart and hold a dumbbell in each hand with a supinated grip (palms facing forward) and elbows straight. Have a tall posture with shoulders back.
While keeping the elbows near your side and upper arms stationary, raise the dumbbells up toward your shoulders.
Then, lower the dumbbells back down to the start position with control.
Repeat for the desired repetitions.
A common mistake is letting the elbows drift back behind your torso. Instead, keep the elbow tucked in near your sides the entire time. This way you are truly shortening those biceps during the contraction. Also, be sure to curl with a slow and controlled movement as opposed to doing a swinging curl using momentum.