FitCi
Step-by-step
- Sit on a bench with back support holding dumbbells at your sides
- Palms face forward, elbows pinned to your torso
- Curl both dumbbells toward your shoulders at the same time
- Squeeze the biceps for one second at the top
- Lower under control to full arm's length
Coaching tip
Sitting eliminates torso swing; if you cheat standing, switch to this variant.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
More biceps exercises
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