Dumbbell Seated Half Upper Bicep Curl

Sit upright on an exercise bench with a dumbbell in each hand, holding them with your palms facing up.

Rest your arms down slightly or keep your elbows bent at about a 90-degree angle to start the upper half range of motion.

Curl the dumbbells upward toward your shoulders, keeping your upper arms still and focused entirely on the top portion of the movement.

Squeeze your biceps hard at the very top of the curl for a brief moment.

Lower the dumbbells back down slowly only to the halfway point, maintaining tension in your biceps throughout the set.