Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbow close to your torso, hold one dumbbell in one hand, the palm facing your thigh. That is your starting position
Keep your upper arm stationary and elbow close to your torso. Contract your biceps to raise the dumbbell and rotate your palm until dumbbell reach your shoulders’ height and palm become to face forward, hold the position for two seconds as you squeeze your biceps
Then, slowly lower the dumbbell back and rotate the palm to the starting position
Breathe out when raising and in when lowering
Tips:
Keep your upper body stationary during the whole process, and do not jerk your upper body to help you raise the dumbbells
Keep your elbows close to your torso, and only the forearms could move
When you raise the dumbbell at the top of the movement, your small fingers should be higher than your thumbs for the peak contraction
Generally speaking, the workout is designed for your weaker biceps, you can exercises your weaker biceps through the one-side biceps curl
