Preparation
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.
Execution
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.
Recommendations
- 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.