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Dumbbell curls, power squat machine - Try Out

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Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc. As you curl the dumbbells upwards rotate your wrists, so that your palmsĀ  face in towards you at the end of the movement. Continue the movement untilĀ  the dumbbells are at shoulder level and your biceps are fully contracted.

Continue raising the dumbbells until they are level with your shoulders with your palms facing in.
Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders.

Slowly lower the dumbbells back to the start position, turning your palms back in to your body.

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