- Mat (optional for comfort)
1. Starting Position:
- Lie flat on your back on a mat with your knees bent and feet flat on the floor. Keep your feet hip-width apart.
- Hold a dumbbell in each hand with your arms extended straight toward the ceiling.
- Your palms should be facing forward.
2. Curling Movement:
- Slowly bend your elbows to lower the dumbbells towards your shoulders while keeping your upper arms stationary.
- Focus on squeezing your biceps as you curl the weights up.
3. End Position:
- Continue curling until your biceps fully contract and the dumbbells are close to your shoulders.
- Hold this position for a moment, feeling the contraction in your biceps.
4. Lowering Movement:
- Slowly lower the dumbbells back to the starting position, extending your arms fully while maintaining control.
- Keep your elbows close to your body throughout the movement.
5. Repetitions:
- Repeat the movement for the desired number of repetitions, usually 8 to 12 for beginners.
6. Form Tips:
- Keep your back flat against the mat; avoid arching your lower back.
- Ensure your wrists remain straight throughout the exercise to prevent strain.
- Breathe out as you curl the weights up, and breathe in as you lower them.
7. Cool Down:
- After completing your sets, stretch your arms and shoulders gently to promote recovery.
Safety Note:
- Start with lighter weights to master the form before progressing to heavier dumbbells.
