Equipment Required:

Dumbells
Flat Bench

Starting Position:

Sit on the edge of the bench with legs apart so that the back of your right forearm can rest against the inside of the right thigh (elbow is at middle of right thigh).
Hold the dumbbell in right hand with supinated grip (i.e., palm facing out) and arm straight.

Actions To Execute Exercise:

Bend the elbows and lift the weight toward your right sholder, until a 30º angle is formed between your upper and lower arm. Pause; slowly lower to starting position.
Repeat.
Repeat on other side.

Breathing Technique

Exhale while lifting; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the front of the upper arm (biceps).

Variations On This Exercise:

This exercise may be performed with one arm at a time using the pulley handles. Support the working arm with the non-working arm.

Precautions / Contraindications

Do not hyperextend the elbow in the down position.
This exercise may be contraindicated for some individuals with elbow or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements; avoid using momentum.
Keep elbow resting against inner thigh throughout the full range of movement.