How to do it
Plant both feet flat on the floor with knees at 90 degrees.
- 1
Sit on a bench with a dumbbell in each hand, palms facing forward.
- 2
Keep your back straight and elbows close to your torso.
- 3
Curl one dumbbell towards your shoulder, contracting the bicep.
- 4
Lower the dumbbell back down in a controlled manner.
- 5
Alternate arms and repeat for the desired number of repetitions.
Expert tip
Keep your upper arms stationary and only move your forearms to isolate the biceps.
Common mistakes
- ✕Elbows drifting forward during the curl
- ✕Swinging the torso to lift the weight
- ✕Curling the wrists inward at the top