Seated Bicep Curl with Hold and Elbow Supported

Sit on a chair with your elbow supported out to the edge on a table, using a folded towel or a pad under the elbow. Hold a dumbbell in one hand and support your arm with the other hand. Keep your spine effortlessly elongated and maintain width across your collar bones.

Slowly lower the dumbbell and extend the elbow as far as the muscles smoothly control the movement, then hold and bend the elbow.