Instructions:
- 1Sit on a bench with your legs spread. Rest your arm holding the dumbbell on the same side leg, near the knee.
- 2Curl the dumbbell while keeping the back of the upper arm stationary.
- 3Contract your bicep muscle for a brief moment as you reach the top of the exercise.
- 4Lower the dumbbell back down to start position in a controlled manner.
- 5Switch and repeat on the other arm.
Tips:
- Keep your back straight and avoid rounding your shoulders.
- Focus on isolating the movement to your bicep and brachialis muscles.
- Avoid swinging the dumbbell; maintain a slow, controlled movement.
- Don't fully extend your arm at the bottom, keeping tension on the muscles.