Sitting Dumbbell Curls

Sit on a flat bench. Take a dumbbell in each hand. Hands down, elbows pressed to the body. The palms are turned inward. This will be your starting position. Keeping your upper body still, perform a biceps curl while rotating your wrists so that your palms are facing forward at the end of the movement. Keep part of the arm from the elbow to the shoulder still. Tip: Only the forearms work. The movement should continue until the biceps are fully contracted, until the dumbbells are at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower the dumbbells to the starting position by turning your wrists. Complete the required number of repetitions. Variations: There are many variations of this exercise. For example, you can do it while sitting on a bench, leaning on its back, or sitting without support. You can also perform alternating bicep curls.