Dynamic stabilizer: Biceps Brachii (short head only)
✅ Starting position
Holding a dumbbell in one hand, sit on a flat bench and rest the dumbbell on your knee.
Kick the dumbbell up with your knee as you lie supine (on your back) on the bench.
Position the dumbbell next to the side of your chest and hold it using a neutral or hammer grip (palm facing inward). Your wrist should be directly under your elbow, and your elbow should be flexed and tucked into your body a little.
Spread your feet and grasp the bench with your free hand for support.
Exhale as you press the dumbbell upward and inward in an arcing motion until your arm is fully extended over your chest.
Inhale as you reverse the movement and lower the dumbbell to the starting position.
Repeat for the prescribed number of repetitions.
After you have finished, bring the dumbbell gently down onto your knee and sit up.