Instructions:
- 1Sit on a bench with your legs spread and a dumbbell in one hand
- 2Place your elbow against your thigh and let the weight hang
- 3Curl the dumbbell up to your shoulder while keeping your upper arm still
- 4Hold for a moment, then lower the weight in a slow, controlled movement
- 5Repeat for desired reps then switch to the other arm
Tips:
- Avoid using your back or shoulder to lift the weight. The movement should come from the forearm
- Remember to breathe: exhale on the way up, inhale on the way down
- Keep the rest of your body still to focus on working your biceps
- Do not let the dumbbell touch your shoulder at the top of the exercise to maintain tension in the muscle