Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms extended along your sides. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
Keep your upper arm stationary as you contract your biceps and curl the dumbbells directly upward. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbell is at shoulder-level. Focus on only moving your forearm.
After a brief pause, slowly begin to lower the dumbbells back down to the starting position.
Perform 3 sets, 10 to 12 reps. Resting approximately 30 to 40 seconds between sets.
