Instructions: With a single
moderately weighted dumbbell, take a seat on the edge of a bench. Spread your legs some
and position the elbow of the arm you're working on your thigh. Let the dumbbell hang in
between your legs and allow the shoulder of the working arm to be pulled forward so that
your torso is slanted towards your legs. Use your free hand to
stabilize yourself by pressing on your other leg.
Curl the weight all the way up to your chest and rotate your wrist so your pinky twists up
towards your face and contract your bicep at the top of the movement. Reverse the movement
and repeat for the number of reps assigned. Switch to the other side and repeat the exercise
for the same number of reps.
Note This exercise helps in building
a peak in your bicep. (Making your bicep taller)
Don't let your torso lean backwards or forwards during the movement. Keep your back straight
throughout the entire exercise. Don't forget to turn your wrist at the top of the movement.Don't
swing the dumbbell up. Use a slow controlled movement.