Dumbbell biceps curl

Start standing with your feet separated at the width of your shoulders. Hold a dumbbell in each hand with completely extended arms and the palms of the hands looking forward. This is your initial position.

Then, keeping the elbows near the body, bend the elbows and lift the dumbbell until the biceps are completely contracted and the dumbbell is at the level of the shoulders. Be sure to keep the torso upright and controlled movement, avoiding the use of impulse.

Finally, slowly lower the dumbbell back to the initial position. That would be a repetition. Remember, it is important to perform this exercise with a load that allows you to maintain the correct technique and control the movement at all times.