Biceps curl with upper arm supported
Stand behind an adjustable bench, with the backrest nearly upright.
Bend your knees and lean your trunk forwards, keeping your back in neutral position. Hold a dumbbell in one hand and support your upper arm against the backrest.
Bend your elbow and bring the dumbbell towards your shoulder. In a controlled manner fully straighten your elbow.
Required equipment: Dumbbell, Bench, Weights, free
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