Exercise Instructions:

  1. Set a bench either to an upright angle or as close as you can get, and stand behind it. Most people get this exercise wrong by opting for a 45* angle, which won’t provide enough gravitational resistance.
  2. Take a dumbbell in your hand and place your elbow at the top of the bench.
  3. Control the weight as you extend your arm fully, then curl it back up by squeezing your biceps hard.

Muscles Worked:

Biceps, forearms.