1. This movement is performed with dumbells in a seated position on a bench.
2. Sit on the bench with your feet close together and your back straight.
3. You must keep your elbows in at your sides during the exercise. This exercise consists fo 3 sets of repetions. First, begin with your arms both hanging straight down. Now, curl up one arm but stop half way. Now lower the dumbbell back down. Perform this for 7 reps. Without pausing, curl the same arm all the way to the top, then lower the weight to the half way point and back up again. Perform this for 7 reps. Finally, perform 7 reps of full dumbell curls from the bottom to the top.
4. Repeat the movement with your other arm.

This is a great movement for those of you who want to spark some growth in your biceps. The exercise consists of partial and full range motions. This allows you to target all areas of your biceps! Remeber to remain straight and not to swing the weight up. You may also do both arms simultaneously. Keep your elbows in one place at all times and flex hard at the top! Another tip is to keep your wrists locked out straight, this will further isolate the biceps. Good Luck!