Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be your starting position.
As you keep your upper arms stationary inhale and start to curl the weights as you rotate your hands so that at the top of the movement your palms facing up and your small finger is higher than the thumb. Hold for a second, squeeze your biceps and lower the weight in controlled motion back to the starting position.
- Do not swing the body back as you curl the weight, the body should stay stationary throughout the movement.
- Keep your elbows fixed at the sides during the movement.
- To perform the exercise safe and correct the negative phase should be twice longer than the positive.