Instructions:
- 1Sit on a bench holding a pair of dumbbells on your thighs with your palms facing upwards.
- 2Pull the weight towards your shoulder while keeping your upper arms stationary.
- 3Pause at the top and squeeze your biceps.
- 4Slowly lower the weight back to the starting position.
- 5Repeat for the desired number of reps.
Tips:
- Keep your torso and elbows stationary throughout the movement.
- Focus on using your biceps to lift the weights, not your back or shoulders.
- Exhale as you curl the weights up and inhale as you lower them.
- Avoid using momentum to lift the weights; this exercise should be performed in a smooth, controlled manner.