How to do it
Plant both feet flat on the floor to stabilize your seated posture.
- 1
Sit on a bench with a dumbbell in each hand, arms fully extended, and palms facing your torso.
- 2
Keep your upper arms stationary, and curl the weights to your shoulders.
- 3
Squeeze your biceps at the top of the movement.
- 4
Lower the dumbbells back to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral wrist position throughout the exercise to effectively target the brachioradialis in the forearms along with the biceps.
Common mistakes
- ✕Elbows drifting forward during the curl
- ✕Leaning back to heave the dumbbells up
- ✕Dropping the weights fast on the way down