SETUP: Set your bench to a 45 degree angle and lean into it, your legs should be out straight behind you. Keep your chest up & shoulders back (don’t slump into the bench like a lazy f**k), and let the dumbbell hang down in a neutral-grip position.
REP: Curl the dumbbell up & across the mid-line of your body, then control it on the way down.
TIP: Most curls require you to bring the weights up to shoulder level, but not this one. Your bench will prevent you from doing this, so instead try to achieve a 90 degree angle on each rep. Your forearms will need to work just as hard as you biceps, as they’re the driver in the bottom half of a curl.