Instructions:
- 1Lie down on a flat bench with a dumbbell in each hand at arm's length
- 2While keeping the upper arms stationary, curl the weights while contracting your biceps
- 3Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level
- 4Slowly begin to bring the dumbbells back to starting position
- 5Repeat the process for the recommended amount of repetitions
Tips:
- Keep your elbows close to your torso at all times
- Use your biceps to curl the weights, not your back or shoulders
- Do not use your back or shoulders to lift the weights; your hands should do the work
- Avoid swinging your arms or using momentum to lift the weights