Health aNd Fitness Guide

Sit down on the bench and spread your feet apart fairly wide. Bring your upper body forward by bending at the waist. Take one hand down and grab a dumbbell off the floor in front of you and rest the free hand on your thigh. With the arm that is supporting the hand weight, stabilize the elbow against the inner thigh on the same side of the body and hold it there. Don’t let it move or slide around, keep it touching the thigh at all times during this exercise. Bend the elbow and bring the weight up to the shoulder and squeeze your bicep tight. Hold for a second and then lower the weight. After a few reps you will feel how difficult this isolated curl really is. Repeat until you reach your set and then move on to the other arm.