Preparation
1. Sit on a bench with feet shoulder-width apart and
pointed straight ahead, and knees over second
and third toes.
2. Hold a dumbbell in each hand with arms extended
at sides.
Movement
3. Draw abs in and activate glutes.
4. Perform a curl by flexing elbows, while keeping
shoulder blades retracted. Do not allow head to
jut forward.
5. Keep shoulder blades retracted throughout the
exercise.
6. Slowly return dumbbells to their original position,
by extending at the elbow.