1. Select a weight that you’re able to use for 6-10 repetitions.
2. If possible, use an adjustable bench or seat with an upright back.
3. If possible, face a mirror (so you can check your position and form).
4. While holding a dumbbell in each hand, position yourself on the seat.
5. While keeping your torso upright and your back flush against the seat, curl (lift) the dumbbells slowly, keeping your shoulders and neck relaxed.
6. Stop when the dumbbells are level with the lowermost part of your chest (if your upper arms start to move forward, you’re probably lifting the weight too high – only move through the part of the range where your biceps are under stress).
7. Lower the weight very slowly (don’t twist the dumbbells or bend your wrists).
8. When your arms are COMPLETELY extended, keep your back straight and start raising the weight.
Other Key Points to Remember
- Turn your hands SLIGHTLY inward (to prevent undue strain on your wrists) – try to maintain this position (don’t twist your wrists while you’re lifting the weight).
- Don’t tuck your chin or extend your neck – keep your head aligned with your spine.
- Make sure that your movements are always controlled – do not jerk or swing the weight up.