1. Set an adjustable bench to an incline of about 45-60 degrees. Sit back on the bench with a dumbbell in each hand, palms facing forward. Make sure your feet are planted on the floor for stability.
2. Begin by curling one dumbbell toward the same side shoulder, keeping your upper arm and elbow stationary and only moving at the elbow joint. The motion should be smooth and controlled.
3. As you lift, breathe out and focus on contracting the bicep muscle. Avoid swinging the dumbbell or using momentum to lift the weight.
4. Once the dumbbell has reached shoulder height, pause briefly, squeezing your biceps at the top of the movement.
5. Slowly lower the weight back to the starting position as you breathe in, maintaining control and not allowing the weight to drop.
6. Repeat the movement with the opposite arm. This constitutes one repetition per arm.
7. Continue alternating curls between each arm for the desired number of repetitions and sets.
Tips: - Ensure your wrists remain straight and aligned with your forearms throughout the exercise. - Keep your back pressed firmly against the bench and resist the urge to arch your back or swing the weights. - To increase the intensity, focus on slowing down the eccentric (lowering) phase of the curl. - Keep your movements fluid and avoid lockout at the bottom of the movement to maintain tension in the muscles.
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