How to do it
Pin your shoulder blades against the incline bench throughout each rep.
- 1
Sit on an incline bench with a dumbbell in each hand, arms fully extended, and palms facing towards each other.
- 2
Curl the dumbbells towards your shoulders, keeping your upper arms stationary and elbows pointing down.
- 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
Focus on squeezing the biceps as you curl the weight, and avoid swinging the arms. Keep your elbows stationary to isolate the biceps effectively.
Common mistakes
- ✕Arching the lower back off the incline bench
- ✕Cutting the range short at the bottom
- ✕Letting the wrists curl backward