How to do it
Take two full seconds to lower each dumbbell.
- 1
Sit on an incline bench with a dumbbell in each hand, palms facing forward, and arms fully extended.
- 2
Curl one dumbbell towards your shoulder, rotating your wrist so that your palm faces your shoulder at the top of the movement.
- 3
Lower the dumbbell back to the starting position while simultaneously curling the other dumbbell.
- 4
Alternate arms for the desired number of repetitions.
Expert tip
Keep your upper body still and avoid rocking back and forth. Alternate arms smoothly and with control, focusing on the bicep contraction with each curl.
Common mistakes
- ✕Elbows drifting forward during each curl
- ✕Bending the wrists backward at the top
- ✕Shortening the bottom range of motion