elbow and curl the dumbbell close to your shoulders.
3. Maintain this position for two seconds and lower your arms back to starting position.
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
Decline Dumbbell Curl
1. Put the bench at a 45-degree incline.
2. Lie with your chest against the bench.
3. Using only your bicep muscles, bend your elbows and curl towards your shoulder.
4. Pause for two seconds and lower back to the starting position. Keeping the arms straightened.
You can perform a variation of this exercise using the incline bench. Just have a seat on the bench with the 45 degree decline position and rest your back on it.
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
Daunte Henderson, founder of the MADEMAN Foundation, author, and educator based in Chicago. You can follow him at @brotherhenderson on IG