Grasp a dumbbell and sit at the end of a flat bench with your back straight and hand to side (palm facing forward). This will be your starting position.
As you keep your upper arm stationary inhale and start to curl the dumbbell until you reach a fully contracted position. Hold for a second, squeeze your biceps and lower the weight in controlled motion back to the starting position as you exhale. Perform the desired amount of repetitions then repeat the movement with your other arm.
- Do not swing the body back as you curl the weight, the body should stay stationary throughout the movement.
- Keep your elbow fixed at the sides during the movement and move only your forearm.
- Perform the negative phase of the movement for twice longer time than the positive to achieve maximum muscle activity and better development.