KEY COACHING POINTS:
Curl the weight up by contracting your biceps
Continue to curl the weight up till the biceps have reached full contraction
Lower the weight whilst maintaining consistent tension in the biceps
Feel the muscle fibers tear at the bottom of the movement, then repeat
Keep your elbows tight to your sides
Don't swing the weight up
MAIN MUSCLE - BICEPS BRACHII
Stand up straight with a dumbbell in each hand.
Curl the weight by contracting your biceps, continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Lower the dumbbells back to the starting position.