Instructions:
- 1Sit on an incline bench holding a dumbbell in each hand, arms fully extended, and palms facing your body.
- 2Aim to keep your elbows close to your torso.
- 3Curl the weights while contracting your biceps, keep the movement only in your forearms.
- 4Hold the contraction at the top for a second, then slowly lower back to the starting position.
Tips:
- Do not use your back or shoulders to lift the weights; your forearms should do all the work.
- Keep your elbow stationary and only move your forearms.
- Make sure to fully extend your arms at the bottom and squeeze your biceps at the top for optimal muscle engagement.
- Control the movement throughout the entire range, do not let the weights drop on the lowering phase.