Exercise Instructions:

  1. Sit on a bench with your legs wide and lean forward by creating a hip hinge (not by rounding your back).
  2. Let one arm hang down in the center-line of your body and take an underhand-grip of a heavy dumbbell.
  3. Curl the weight up by squeezing your biceps HARD, and control it on the way back down.
  4. You can rest your working arm at the elbow against your knee, but resist the urge to lean your entire body into the knee and use momentum to swing the weight up.

Muscles Worked: