Instructions:
- 1Sit on a flat bench with a dumbbell in each hand, allowing them to hang at arm's length
- 2Keep your elbows close to your torso and rotate your palms to face forward
- 3Curl the weights while contracting your biceps, keep the movement only in your forearms
- 4Hold the contracted position for a brief moment as you squeeze your biceps
- 5Slowly begin to lower the dumbbells back to the starting position
Tips:
- Don't use your back or shoulders to lift the weights; your hands should only move upward due to the flexion from the elbow
- Make sure you fully extend your arms at the bottom of the movement
- Keep your breathing steady - inhale as you lower the weight and exhale when lifting up
- Make sure you pause at the top of the movement for a second and squeeze your biceps to really feel the tension