- Sit on incline bench holding one dumbbell with a neutral grip with arm hanging straight down.
- Curl dumbbell toward shoulder without moving upper arm.
- Squeeze bicep, then lower slowly to full stretch.
- Sit on incline bench holding dumbbell at side, palm facing inward.
- Curl dumbbell while twisting palm toward shoulder.
- Stand tall holding one dumbbell at your side, palm facing forward.
- Curl dumbbell toward shoulder, keeping elbow close to your torso.
- Squeeze bicep, then lower slowly to starting position.
- Hold dumbbell at side with palm facing inward, elbow tight to body.
- Curl dumbbell upward while maintaining neutral grip throughout.
- Lower under control, keeping tension on biceps and forearm.
