Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position. Start with your right side dumbbell & lower, then the left side, and then both.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs