Dumbbell Bent Over Curl

Hold a dumbbell in each hand and lie face down on an incline bench with your shoulders at the top of your back as shown. You can keep your knees on the seat or place your feet on the sides of the bench. The arms are straight and are perpendicular to the floor. Lock your elbows and turn your palms forward. This will be your starting position. As you exhale, bend your arms for biceps. Keep part of the arm from the elbow to the shoulder motionless. Tip: Only the forearms work. The movement should continue until the biceps are fully contracted. Take a short pause, tensing your muscles. While inhaling, slowly lower the dumbbells to the starting position, straightening your arms. Complete the required number of repetitions. Variations: You can use an EZ bar, a regular bar, or a lower block to perform the exercise. You can also perform the exercise alternately with both hands.