1st step: Standing straight up with your feet shoulder width apart, bend your knees to lower your body as you simultaneously bend your upper body downward and slightly forward until you are able grab each dumbbell firmly with each hand and then lift yourself back into the standing position you started in with the dumbbells naturally resting at your sides and slightly in front of you with your palms facing your thighs. If you are holding the weights to much in front of your thighs or too far back, your arms may feel like they are in an uncomfortable and unnatural position, and if that happens, just adjust your arms while holding the dumbbells to the position that your arms naturally are in when you let your arms relax at your sides when you are not holding anything. Remember to keep your feet shoulder width apart and to keep your back straight, your head facing straight forward and level, and your elbows close to your body, torso, during the entire movement, the entire time. This is the starting position. This is the beginning of the repetition.
2nd step: From the starting position while keeping your elbows close to your body the entire time, breathe out as you curl, turn, your right wrist outward and away from your body as you lift the dumbbell upward until it reaches the same height as your right shoulder, and then squeeze your muscle for a moment at that spot. The palm side of your right hand should be facing your right shoulder at this point. This is the positive movement of the repetition for your right arm. This is the middle of the repetition for your right arm.
3rd step: After holding the dumbbell at the same level as your right shoulder for a moment, breathe in as you slowly lower the dumbbell back down to the starting position while keeping your right palm facing, moving, away from your body. Then rotate your right wrist and arms inward so that the dumbbell is back in the starting position facing your right thigh. This is the negative movement of the repetition for your right arm. This is the end of the repetition for your right arm.
4th step: Next, from the starting position while keeping your elbows close to your body the entire time, breathe out as you curl, turn, your left wrist outward and away from your body as you lift the dumbbell upward until it reaches the same height as your left shoulder, and then squeeze your muscle for a moment at that spot. The palm side of your left hand should be facing your left shoulder at this point. This is the positive movement of the repetition for your left arm. This is the middle of the repetition for your left arm.
5th step: After holding the dumbbell at the same level as your left shoulder for a moment, breathe in as you slowly lower the dumbbell back down to the starting position while keeping your left palm facing, moving, away from your body. Then rotate your left wrist and arm inward so that the dumbbell is back in the starting position facing your left thigh. This is the negative movement of the repetition for your left arm. This is the end of the repetition for your left arm. You have just finished one repetition with each arm.
Repeat steps 2 through 5 as needed in order to complete the required amount of repetitions for each arm, bicep, for this exercise for the day.
6th step: After you have done the number of repetitions for the day for each arm, lower the dumbbells back down to the floor by bending your knees, like you’re sitting in a chair or squatting, and then slightly lean forward and gently set them down.