VIDEO DEMO:

EXERCISE INSTRUCTIONS:

• SETUP: Grab a pair of dumbbells and sit upright on a bench. Keep your chest up & shoulders pinned back to maintain great posture. Let the dumbbells rest on your legs before the set begins.
• REP: Keep your elbows tight to your sides (like a T-Rex) and move the weights to a 90 degree angle. This is the start position, and you won’t go any lower until the set ends. Curl one of the weights up towards your shoulders by squeezing your biceps HARD, holding the other in the start position. Upon your return to a 90 degree angle, work the other side.
• TIP: This variation of curls limits the amount of forearm involvement, allowing you to create maximum tension in your biceps. There is no let-up here, your non-curling arm is still working just holding the weight in place!

MUSCLES WORKED BY THIS EXERCISE:

• Arms (Biceps)

ALTERNATIVE EXERCISES:

• Seated Barbell Curl
• Band Biceps Curl
• DB Waiter Curl
• Front-loaded Cable Curl
• Single-arm DB Curl
• Single-arm DB Curl (Run The Rack Method)
• Standing DB Curl
• Partial Dumbbell Curl