How to perform it

1. 1

   Lie flat on a bench with your back and head supported, and your feet flat on the ground.

2. 2

   Hold a dumbbell in each hand with your palms facing up and your arms fully extended.

3. 3

   Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

4. 4

   Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

5. 5

   Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Inhale and slowly begin to lower the dumbbells back to the starting position.

7. 7

   Repeat for the desired number of repetitions.

Also available in 9 other languages.

Similar exercises

Biceps Narrow Pull-ups

upper armsbody weight

Biceps Pull-up

upper armsbody weight