How to do it
Press the back of your head gently against the bench for the whole set.
- 1
Sit back on an incline bench with a dumbbell in each hand, arms fully extended, and palms facing forward.
- 2
Curl the dumbbells towards your shoulders while keeping your upper arms stationary.
- 3
Squeeze your biceps at the top of the movement.
- 4
Slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your torso and avoid using momentum to lift the weights. Focus on isolating the biceps throughout the movement.
Common mistakes
- ✕Driving the hips upward to initiate each curl
- ✕Letting the upper arms swing forward mid-curl
- ✕Bending the wrists backward at the top