dumbbell seated curl

Instructions

1. 1

   Step 1: Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.

2. 2

   Step 2: Keep your back straight and your elbows close to your torso.

3. 3

   Step 3: Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.

4. 4

   Step 4: Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions.