Bicep Curl on Scott's Bench

Sit on the bench with your right elbow resting on the stand as shown. Hold the dumbbell at shoulder level. This will be your starting position. As you inhale, slowly lower the dumbbell, straightening your arm until you feel a stretch in your muscles. As you exhale, bend your arm for biceps. Take a short pause, tensing your muscles. At the end of the movement, the dumbbell should be at shoulder level. Remember, to achieve maximum contraction of the biceps, the little finger should be above the thumb at the peak of the movement. Complete the required number of repetitions. Change hand and repeat. Variations: Instead of using a dumbbell, you can use a lower pulley cable for this exercise. In this case, you need to put a bench in front of the block.