Treat them as a strict isolation movement rather than an exercise where the goal is simply moving a heavier dumbbell.
Lock your upper arm in place. 🔒
Brace the back of your upper arm against the inside of your thigh and avoid letting the elbow drift forward as you curl.
Use a full range of motion. 🔄
Lower the dumbbell until the elbow is nearly straight, then curl as high as you comfortably can while maintaining tension on the biceps.
Control the lowering phase. ⏬
Taking roughly 2–3 seconds to lower the weight can help you maintain tension instead of letting gravity take over.
