Targeted Muscles: Biceps brachii (upper arm muscles)

Description

1. Stand straight with your feet shoulder-width apart, holding a dumbbell in each hand. Keep your arms fully extended, palms facing forward.

2. Slowly curl the dumbbells upward, keeping your elbows close to your sides. As you lift, rotate your palms so that they face your shoulders.

3. Continue curling until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the position for a second, focusing on squeezing your biceps.

4. Slowly lower the dumbbells back to the starting position, fully extending your arms.

5. Repeat for the desired number of repetitions.

Note: It's essential to maintain proper form throughout the exercise. Avoid swinging your body or using momentum to lift the weights. Focus on controlled movements, engaging your biceps throughout the exercise.

YOUTUBE

Remember to start with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as your strength improves. If you're unsure about your fitness level or have any health concerns, consult a professional before starting any new exercise program.