SEATED DUMBBELL CURL
12, 10, 8
Sit upright on a bench holding dumbbells at your sides with palms facing forwards. Curl both dumbbells simultaneously up towards your shoulders, allowing your elbows to pull slightly forwards at the top, and flex your biceps hard. Slowly lower the dumbbells back to your sides, but don’t let them hang freely. There should be a slight bend at the elbow and tension still in the biceps.