Hold both dumbbells at a 90 degree angle, palms facing forward. Keep one arm static and held at the top while the other arm slowly lowers down and curls back up to the top. Once complete, switch sides — holding the working arm static at the top while the other arm lowers and curls. Keep both elbows close to your body throughout and squeeze your biceps at the top of each rep.

Weight Recommendations:

Beginner: 3-8lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35lb dumbbells

*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.