1. Set an incline bench to a comfortable angle around 45-60 degrees.
2. Sit on the bench with your back resting against the pad, feet flat on the floor.
3. With a dumbbell in each hand, let your arms hang straight down to the sides, palms facing each other (neutral grip).
4. Keeping your upper arm and elbow stationary, exhale as you curl one dumbbell toward your shoulder in a smooth arc. Your palm should remain facing inward throughout the movement.
5. Squeeze your bicep at the top of the contraction and hold briefly.
6. In a controlled manner, lower the dumbbell back to the starting position while inhaling.
7. As soon as the first arm is fully extended, perform the curl with the opposite arm.
8. Alternate arms for the desired number of repetitions.
Safety Tips: Keep the movement slow and controlled to maximize muscle tension and avoid using momentum. Ensure not to swing your back or shoulders to aid the movement. Avoid locking your elbows when fully extending your arms at the bottom of the movement to maintain tension on your biceps.
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