- Lie face down on a flat bench, with your arms holding a barbell and hanging down. This will be your starting position.
- Exhaling, curl the dumbbells while contracting the biceps. Keep your upper arms (from the elbows to the shoulders) stationary. Only the forearms should move. Don’t swing your arms.
- Make a brief pause as you squeeze your muscles. Inhaling, slowly lower the barbell back to the starting position.
- Perform for the required amount of repetitions.
