Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Biceps
Stand tall with a dumbbell in each hand, palms facing your thighs.
Pin your elbows to your sides and brace your core.
Curl the dumbbells up while rotating your palms to face the ceiling (supination).
Squeeze the biceps at the top for a full count.
Lower slowly while rotating the palms back toward your body.
Repeat alternating or with both arms together, depending on your program.
Shrugging the shoulders toward the ears on the last reps.
Rotating the palms too early so the biceps lose tension.
Tensing the idle arm while waiting for its turn.
Start with your weaker arm so both sides get the same number of reps.
If your shoulders rise, lighten the load and focus on control.
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