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 the weight up towards your shoulders by squeezing your biceps HARD.
TIP: At the end of each rep, where our arms would usually go into full extension, they will be blocked by your legs. This limits the amount of forearm involvement in each rep, allowing you to create maximum tension in your biceps.