Instructions:
- 1Start by holding a dumbbell in one hand with your elbow extended
- 2Curl the dumbbell upwards while keeping your elbow stablized on the bench
- 3Pause at the top for a moment before slowly lowering the dumbbell back down
- 4Repeat the movement with the other arm
- 5Maintain the same motion for your desired number of sets and reps
Tips:
- Keep your grip firm but do not squeeze the dumbbell too tightly
- Ensure your elbow remains stationary throughout the movement
- Use a slow, controlled movement rather than relying on momentum
- Concentrate the lift on your forearms, avoid using your back or shoulders