Starting Position: Sit on the edge of a flat bench with your arms at your sides, a dumbbell in each hand. Now get ready to focus on flexing your biceps—take a deep breath and begin.
The Exercise: With your palms facing forward, curl both arms, lifting the dumbbells toward your shoulders. During the curl, keep your upper arms and torso still—there will be some movement, but avoid swinging the weight up (a common mistake). Let your biceps do the work. Then lower the dumbbells slowly to the starting point.
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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.