Dumbbell Bicep Curl

  1. Stand shoulder width apart with a dumbbell in each hand. You can also use a water bottle in each hand if you are at home (image 1).
  2. Keeping your elbows tight to your side, curl the weights towards the top of your shoulders
  3. Try not to bend as you lift the weight and squeeze your biceps when the weight is at the top of the movement.
  4. Hold for 2 seconds, before bringing back to starting position slowly
  5. Repeat for 11 more reps