Hold two dumbbells and sit on a bench with a straight back, the shoulders are slightly rolled backwards. Your pals point to your body. Bend the arms and bring the weight up with a fast movement. Don't rotate your hands, as with the curls. Without any pause bring the dumbbell down with a slow, controlled movement.

Don't swing your body during the exercise, the biceps should do all the work here. The elbows are at your side and don't move.

• Keep the elbows right next to the body and don't move them

The diagram shows the most used muscles on this exercise