Instructions:
- 1Sit on a flat bench with a dumbbell in each hand, palms facing your torso.
- 2Keep your elbows close to your torso at all times.
- 3Curl the weights while keeping your palms face your torso.
- 4Continue the movement until your biceps are fully contracted.
- 5Lower the dumbbells to the original position and repeat with the other arm.
Tips:
- Do not use your back or shoulders to lift the weights. Your arms should do the work.
- Keep your elbows stationary, do not let them flare out.
- Exhale while you perform this movement, inhale during the recovery phase.
- Avoid using a very heavy dumbbell that leads to loss of proper form.