Seated bicep curl

1. Begin sat on a bench or chair with a dumbell in each hand resting by your side
2. Keeping the shoulder joint perfectly still, slowly raise the dumbells up to your shoulders, rotating as your raise
3. Using control, return the dumbells to your side, rotating again as you lower them
4. Repeat steps 2 and 3 until you can no longer maintain the correct technique

• Always keep your elbows at your side
• Your upper arm shoud stay perfectly still at all times
• Remember - 2 seconds up, 2 seconds down