Bicep curl:
Lean down to be almost parallel to the floor, slightly turn the dumbbell. In the starting position, the arm is straight. Try to lift it to the opposite shoulder, making a slight pause at the top point.
Keep your elbow in the stable position. Exhale when you lift the dumbbell.
Your movements must be smooth, it is important to focus on the bicep stretching.
Mistakes and Recommendations:
Use of heavy dumbbells. It will complicate the work - you won’t be able to feel the contraction and stretching of biceps. Recommended number of reps is 10-15.
Excessive cheating. You may help yourself with the body only when performing the last 2-3 repetitions.
Wrong elbow position. Do not bring the elbows forward.

Bicep curl.