SETUP: Pick the heaviest dumbbell you can curl (for the prescribed number of reps) and choose which arm you’d like to work first. Hold the weight in that hand, chest up & shoulders pinned back.
REP: Keep your elbow tight to your sides, and curl the weight up towards your shoulder by squeezing your biceps hard. Lower the weight all the way down until your arm is extended – you should be able to flex your triceps at the end of each rep!
TIP: This is called a “run the rack” dumbbell curl because, well, we’re going to RUN THE RACK! After you’ve achieved the target number of reps, switch to the next lightest dumbbell on the rack and repeat. Keep going until you’ve run the entire rack of dumbbells OR your arms are f**ked. Now you can switch to the other arm and start over!