How to do it
Keep your shoulders pulled down away from your ears throughout the entire set.
- 1
Lie face down on an incline bench with a dumbbell in each hand, palms facing out.
- 2
Keep your elbows stationary and curl the dumbbells towards your shoulders.
- 3
Contract your biceps fully at the top of the curl.
- 4
Slowly return to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on keeping your elbows fixed and avoid using momentum to ensure maximum bicep engagement.
Common mistakes
- ✕Rotating the wrists during the curl
- ✕Lifting the chest off the bench pad
- ✕Shortening the range at the top