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Grab one dumbell with an underhand grip. Sit
down on a bench with your legs in a
v-position. Rest your upper arm
in the middle
of your thighs in front of you with your arm
holding the dumbell and almost fully extended,
but never with your
elbows locked out, as
shown in the picture to the right. Inhale in
this position. |
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Flex your biceps to raise dumbell until your forearms are at the 10:30 position on a
clock. Bringing them any higher will cause
your upper arms to start
to raise from the
sides of your body. Pause at the top, squeeze
your biceps hard, exhale, then return to
the starting position
pictured
above. Repeat for reps. Don't use momentum to lift the
weight. |
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