How to do it
Squeeze your biceps hard at the top of each curl.
- 1
Lie face down on an incline bench with a dumbbell in each hand, palms facing each other.
- 2
Keep your chest firmly against the bench and arms hanging straight down.
- 3
Curl the dumbbells towards your shoulders while keeping your elbows still.
- 4
Slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure that you are fully extending your arms at the bottom of the movement to get a full stretch in the biceps.
Common mistakes
- ✕Drifting the elbows forward
- ✕Lifting the chest off the bench
- ✕Supinating the wrists during the curl