Dumbbell Curls

Here are the steps to perform dumbbell curls:

  1. Stand straight with a dumbbell in each hand, your feet shoulder-width apart, and hands by your sides.
  2. Squeeze the biceps and lift the dumbbells. Keep the elbows close to your body and the upper arms stationary, only the forearms should move.
  3. Once the dumbbells are at shoulder level, slowly lower the arms to the starting position.
  4. Repeat the movement for the desired number of repetitions.

It is important to maintain proper form throughout the exercise to avoid injury and maximize the effectiveness of the workout. Keep your knees and elbow joints loose, engage your core muscles, and keep your palms facing front. Breathe out as you lift the dumbbells and maintain your back straight, your shoulders back, and your head up. Dumbbell curls are an effective exercise for building muscle and strength in the biceps and forearms[1][2][3][4][6].

Citations:
[1] https://www.spotebi.com/exercise-guide/biceps-curl/
[2] https://www.coachweb.com/biceps-exercises/8127/biceps-curl
[3] https://www.verywellfit.com/how-to-do-the-biceps-arm-curl-3498604
[4] https://boxlifemagazine.com/dumbbell-curls/
[5] https://youtube.com/watch?v=iAEZP_bJj0A
[6] https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/strength-training/how-to-do-the-dumbbell-biceps-curl-198558/