1. This movement is performed with dumbbells. It may be perfomed in a seated position as shown or standing.
2. Sit on a bench and lean forward slighlty with one dumbbell n your hand and the other on your thight for support.
3. Begin with the dumbbell hanging stright down, but not touching the ground. Your arm should form a straight line. Now, slowly curl up the weight. Be sure to keep your elbow pointing straight down as you come up. Do not swing up the weight. Pause and flex your biceps hard at the top of the movement.
4. Lower the dumbbell back down to a fully extended starting position. Repeat the movement for the opposite arm.

This is a great movement for creating the 'peak' in your biceps. This exercise is intended for a light to medium weight. You must concentrate on the form in this movement. Using too much weight will bring other muscles into play which will defeat the purpose of the exercise. Remember to keep your arm in a hanging position and not moving your elbow in the entire range of motion. Good Luck!