Seated dumbbell curls:
Sitting on a bench, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward. Without moving your upper arms, bend your elbows and curl the dumbbells to your shoulders. Pause, then lower the weights to the starting position.
Mistakes and Recommendations:
Exercise smoothly; if it is not possible – take less weight. Improper technique may lead to traumas.
Do not turn your wrists back at the bottom point.

Seated dumbbell curls.