Curl the dumbbells all the way up to your shoulders. squeezing your bicep at the top, then release to a 90 degree angle, pause, and curl them back up to the top, then release fully to by your legs. That is one rep!

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs