How to do it
Lower the weights for a slow three-second count on every repetition.
- 1
Sit on a bench with a dumbbell in each hand, arms extended and palms facing inward.
- 2
Pin your elbows to your sides and drag the dumbbells up your body until your biceps are fully contracted.
- 3
Slowly lower the dumbbells back to the starting position, maintaining contact with your torso.
- 4
Repeat for the desired number of repetitions.
Expert tip
Focus on dragging the weights up your body, keeping the dumbbells close to your torso to maximize bicep contraction and minimize shoulder involvement.
Common mistakes
- ✕Elbows drifting forward away from your sides
- ✕Rocking the torso back to hoist the weight
- ✕Allowing the wrists to flex at the top