Stand with your feet shoulder-width apart holding a dumbbell in each hand at your sides, palms facing forward.
Keep your elbows close to your torso and your upper arms stationary throughout the movement.
Curl both dumbbells upward by flexing at the elbows until the weights reach shoulder level.
Squeeze your biceps at the top of the movement for a brief pause.
Lower the dumbbells slowly and under control back to the starting position.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |