Instructions:
- 1Stand upright holding a dumbbell in one hand, arm fully extended, and palm facing forward
- 2Slowly curl the dumbbell upwards as far as possible
- 3Squeeze your biceps at the top
- 4Slowly lower the dumbbell back to the starting position
- 5Repeat for the desired number of repetitions, then switch arms
Tips:
- Keep your elbow stationary during the movement
- Avoid using your back or shoulder to lift the weight
- Control the weight on the way down to fully engage the brachialis
- Do not fully extend your arm at the bottom, keep a slight bend in the elbow to maintain tension on the muscle