Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms.
Activation
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s