START: Sit at the end of a bench, plant your elbow against your inner thigh and let your arm hang straight down. MOVE: Using strict form, contract your biceps to curl the dumbbell up, then lower it under control all the way down. "You can also do this standing up like Arnold used to do it, with one arm on the dumbbell rack for support and just letting your working arm hang in the air," Chris says. "The key is to keep the line from your shoulder to your elbow vertical and don't let it swing. I actually do these both ways."
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.