- Sit on a flat bench. Place a dumbbell in front of you.
- Grab a dumbbell with your right hand. Rest your right elbow against the upper part of the thigh. Rotate the wrist so that your palm is facing forward away from your thigh. Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- Hold your shoulder stationary. Curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. At the peak point of the movement, your little finger should be higher than your thumb. This will help to build the biceps peak. Hold the position while contracting muscles.
- Slowly bring the dumbbells back to starting position as you breathe in.
- Perform required amount of repetitions and then repeat the exercise with the left hand.
Tip: You can perform this exercise standing with torso slightly bent forward and the arms in front of you. In this case, no leg support is used so you will need to make extra effort to ensure no movement of the upper arm.
Precautions: This is a more challenging version of the exercise and is not recommended for people with lower back problems.