Dumbbell Close-Grip Curl

1. Stand upright with your feet shoulder-width apart and a dumbbell in each hand.

2. Hold the dumbbells at arm's length against your thighs with your palms facing forward and the dumbbells touching each other. This is your starting position.

3. Keep your elbows close to your torso and stationary throughout the exercise.

4. Curl the weights upwards toward your shoulders by flexing your biceps. Ensure that only your forearms are moving.

5. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position briefly while squeezing your biceps.

6. Slowly lower the dumbbells back to the starting position.

7. Repeat the movement for the desired number of repetitions and sets.

Tips: - Avoid using momentum to lift the weights; control the movement throughout the curl. - Keep your back straight and chest up to prevent swinging or leaning, which can reduce the effectiveness of the exercise. - You can perform the exercise with both arms simultaneously or alternate between arms. - Adjust the weight according to your strength level to challenge your muscles while maintaining proper form.

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