Lie on your back on a flat bench with your feet firmly planted on the floor. Hold a dumbbell in one hand with a neutral grip, arm bent so that the forearm is parallel to the floor. Use your free hand to support the elbow of the working arm.
Keeping your upper arm stationary, extend your elbow to lift the dumbbell towards the ceiling.
Lower the dumbbell back to the starting position with control, ensuring your forearm returns to being parallel to the floor. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
Avoid locking your elbow at the top of the movement to prevent joint strain.
Focus on a slow and controlled motion to maximize muscle engagement.
Exhale as you extend your arm and inhale as you lower the dumbbell.
