Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing forward). This will be your starting position.
As you keep your upper arm stationary inhale and start to curl the dumbbell of the right arm 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 and then repeat the movement with your left arm. Continue alternating in this fashion until you perform the desired amount of repetitions for both arms.
- 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.