6) Seated dumbbell curls

This exercise is used to define and develop the whole of the biceps. It has an advantage over the barbell curls: the motion-range is better and the two dumbbells work better for shape and definition than the barbell.
The subject sits down on a horizontal bench (or on an incline bench with the back-support set to 90 degrees) and takes hold of a dumbbell in each hand. In an arc-like motion he/she curs the weights up and to the front holding the elbows perfectly still. At the top of the motion he/she pauses for a second ten lowers the weirhts the same way keeping them under control at al times.
Extra considerations:
- try not to swing back and forth. Using an incline bench with its support set to 90 degrees is best because it holds your upper body steady.
- while at the bottom of the motion your palms should point inward (towards the body) you should rotate them so at the top your palms point toward your shoulder.