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 palms facing in and your upper arms stationary inhale and start to curl the dumbbells 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.
- 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 and move only your forearms.
- Perform the negative phase of the movement for twice longer time than the positive to achieve maximum muscle activity and better development.