How to do it
Squeeze your biceps for one second at the top of each curl before lowering.
- 1
Lie on your back on a flat bench with a dumbbell in each hand, arms extended towards the ceiling.
- 2
Rotate your wrists so that your palms face forward.
- 3
Curl the dumbbells towards your shoulders by bending at the elbows.
- 4
Keep your elbows fixed and close to your body.
- 5
Slowly lower the dumbbells back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms stationary and only move your forearms. Avoid swinging the weights to ensure maximum bicep engagement.
Common mistakes
- ✕Bending the wrists backward during the curl
- ✕Rotating the shoulders inward during the curl
- ✕Dropping the dumbbells quickly from the top