Instructions:
- 1Lie flat on your back on a bench, holding a dumbbell in each hand
- 2Position your arms perpendicular to the floor
- 3Curl the dumbbells towards your shoulders while keeping your elbows stationary
- 4Lower the dumbbells slowly back to the start position
Tips:
- Keep your elbows close to your torso throughout the entire movement
- Do not use your back or shoulders to lift the weights; all the effort should come from the biceps
- Keep your wrists straight and do not twist them during the exercise
- Control the movement: don't let the dumbbells drop, lower them slowly