Instructions:
- 1Sit on an incline bench with a dumbbell in each hand, arms fully extended, and palms facing each other.
- 2Curl one dumbbell till it reaches your shoulder level while maintaining the elbow stationary and the palm of the hand always facing upwards.
- 3Lower the dumbbell back down to the starting position in a controlled manner.
- 4Repeat with the other arm.
- 5Repeat turn by turn for the desired number of repetitions.
Tips:
- Keep your back flat on the bench and avoid swinging or using your back to aid your curls
- Try to slow down the pace on the downward phase to increase muscle tension.
- Don't let your elbow drift back and forth, keeps elbows locked in place to force your biceps to do all the work.
- Maintain control of the weight at all times, avoid letting it drop quickly from the top phase.