- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
- Take an overhand grip. Fully extend your elbows and then flex the elbows.
- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
- Take an overhand grip. Fully extend your elbows and then flex the elbows.
- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips pushed toward the ceiling.
- Fully extend your elbows and then flex the elbows.
- Lay off the side of a bench with the back of your working arm pressed into the side of the bench. Keep your hips all the way up.
- Fully extend your elbow and feel a stretch through your bicep, then curl.
- Stop before the dumbbell is pointed at the ceiling to keep tension on your biceps.
- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips pushed toward the ceiling.
- Use a hammer grip. Fully extend your elbows and then flex the elbows.
