Exercise Instructions:

  1. This is among my favorite biceps exercises, so do it justice and work hard in your set today!
  2. Grab an upright bench and some fairly light dumbbells. This exercise works best when done with higher rep ranges for maximum biceps burn.
  3. Squeeze the dumbbells hard and tuck your elbows to your sides (like a T-Rex).
  4. Curl each dumbbell up towards your shoulders, alternating arms on every rep.
  5. Notice how I only lower the weight to slightly below a 90* angle? My arm never straightens, and the weight stays slightly above my legs without ever touching them. This keeps tension on my biceps in the non-working arm so you’ll fatigue really quickly here and that’s why it’s such a devastating biceps exercise when performed correctly. ENJOY.

Muscles Worked: