Instructions:
- 1Sit on a flat bench with your legs spread and the dumbbell between them
- 2Pick up the dumbbell with your right hand (palm facing forward) and lean over your right leg
- 3With your elbow on your thigh, make sure your arm is extended and the dumbbell is over the floor
- 4Curl the weight as you twist your wrist (palm facing up)
- 5Slowly lower the dumbbell back to the starting position, repeat the process and switch arms after the set
Tips:
- Avoid bouncing the weight off the floor
- Control the movement and focus on the muscle contraction
- Don't rush through the reps, keep the speed slow and consistent
- Maintain proper posture by keeping your back straight throughout the exercise