Instructions:
- 1Sit on an incline bench and hold a dumbbell in each hand at arm's length
- 2Curl both dumbbells while keeping your elbows close to your torso
- 3Continue to curl the weights until your biceps are fully contracted and the dumbbells are at shoulder level
- 4Hold the contracted position for a moment
- 5Slowly bring the dumbbells back to the starting position
Tips:
- Do not use your back or shoulders to lift the weights; your forearms should do all the work
- Make sure to keep full control of the dumbbell at all times
- Do not use too heavy weight, it may lead to injury
- Avoid moving your elbows; they should stay stationary throughout the exercise