Bicep Curl

Stand tall with dumbbells at your sides, palms facing forward.

Keep elbows pinned close to your ribs throughout the rep.

Curl the dumbbells up by flexing at the elbows — no swinging from the hips or shoulders.

Squeeze the biceps at the top without flaring the elbows forward.

Lower under control for a full 2-3 second descent to the starting position.