Instructions:
- 1Sit on a bench with your legs spread and a dumbbell in one hand.
- 2Rest your arm holding the dumbbell on the same side leg just above the knee.
- 3Curl the dumbbell while keeping your upper arm stationary.
- 4Hold on the contraction for a second, then slowly bring the dumbbell back to starting position.
- 5Repeat the movement for the desired number of reps before switching arms.
Tips:
- Keep your back straight and focus on your biceps while lifting.
- Avoid using your back or shoulders to lift the weight, all the effort should come from the biceps.
- Control the motion while lowering your dumbbell, don't let it drop.
- Try to squeeze your biceps at the top of the movement for better muscle activation.