Instructions:
- 1Sit on a flat bench with a dumbbell in your hand, your palm facing upward
- 2Bend at the waist and rest your elbow against your knee
- 3Flex your elbow, raising the dumbbell toward your shoulder
- 4Slowly lower the dumbbell back to the starting position
- 5Repeat for the prescribed number of repetitions and then switch arms
Tips:
- Use a weight that's suitable for you, don't go too heavy
- Isolate the movement to your forearm, avoid using body momentum
- Make sure your arm is securely braced against your leg
- Keep your back straight throughout the exercise