*This exercise can be done seated or standing.

• Stand or sit with a dumbbell in each hand by your sides. Palms facing away from you.
• Begin by bending your elbow to curl the weight up by using your biceps.
• Your upper arm stays still by your side.
• As you curl the dumbbell you should feel a good squeeze in your bicep
• Once you’ve curled the dumbbell, hold the dumbbell at the top of the curl, then curl the weight in the other arm and lower the weight in the arm you first curled with.

Tips

• Make sure to have control over the weight, and lower the bar back down, arms fully extended.
• DO NOT let the weight drop to the bottom.
• When you curl, squeeze the biceps tight for a second before lowering the bar back down.