Instructions

1. Select the desired weight from the rack, and sit in an upright position on a flat bench.
2. Hinge forward and position your elbow near the base of your knee. Place your free hand on the other knee to stabilize yourself.
3. Using a supinated (palms facing up] grip, take a deep breath and curl the dumbbell towards your shoulder.
4. Once the bicep is fully shortened, slowly lower the weight back to the starting position.
5. Repeat for the desired number of repetitions on both sides.