Setup
Set an adjustable bench to a 45-60 degree incline and sit back with your full back against the pad. Hold a dumbbell in each hand with arms hanging straight down and palms facing forward.
How to do it
- Keep your upper arms perpendicular to the floor throughout the entire movement
- Curl the dumbbells up by bending only at the elbows while keeping your shoulders back
- Squeeze your biceps hard at the top position for a brief pause
- Lower the weights with control until your arms are fully extended
- Maintain constant tension by not letting the dumbbells drift forward or back
Watch out for
- ✗Letting the elbows drift forward during the curl, which reduces the stretch on the biceps
- ✗Using momentum or swinging the weights instead of controlled lifting
- ✗Not fully extending the arms at the bottom, cutting the range of motion short