Step 1: Stand up straight with dumbbells in each hand
Step 2: Bring the dumbbells together so that they are touching
Step 3: Keep the dumbbells together for the entire set
Step 4: Keep your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible
Step 5: Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position
Step 6: Complete 3-4 sets of 8-15 repetitions
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