How to do it
Keep your wrists straight and in line with your forearms throughout.
- 1
Sit on a bench with your back straight, holding a dumbbell in each hand with palms facing forward.
- 2
Keeping your elbows close to your body, curl the weights towards your shoulders.
- 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
Avoid swinging the dumbbells and focus on a full range of motion to fully stimulate the biceps.
Common mistakes
- ✕Elbows drifting forward during the curl
- ✕Leaning back to help raise the dumbbells
- ✕Bouncing at the bottom to start each rep