How to do it
Lower the dumbbells over a controlled three-second count to maximize tension.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (thumbs on top).
- 2
Keep your elbows close to your torso and curl the dumbbells towards your shoulders.
- 3
Slowly lower the dumbbells back to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Grip the dumbbells with your thumbs on top and knuckles facing forward to emphasize forearm engagement and reduce bicep dominance.
Common mistakes
- ✕Allowing the elbows to travel forward
- ✕Using momentum by swinging the upper body
- ✕Bending the wrists backward at the top