Stand up straight with a dumbbell in each hand, palms facing your torso.
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
While holding your upper arms stationary, curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Slowly begin to bring the dumbbells back to the starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Activation
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s