For the bicep curl, make sure you're using a weight that is appropriate for your current level of strength.If you're just starting out, a 5-pound dumbbell in each hand may be appropriate. You want the weight to be heavy enough that by the time you complete 10 to 12 reps, you feel like you can't keep going.
- Sit with good posture in a chair (remember to engage your core by imagining your sternum moving back towards your spine, to stabilize your posture); one dumbbell in each hand, palms facing forward, shoulders relaxed, and elbows close to your body
- Focusing on your bicep muscle, bend your arm at the elbows and lift the weights about three-fourths of the way toward your shoulders. Avoid rotating your shoulders forward, and keep your elbows fixed at your side
- Breathe out as you lift the weight, and breathe in as you lower them
- Do 10 to 12 repetitions