Flexion with one hand on the biceps on the Scott bench

Sit on a bench, his elbow of the right hand into the cradle as shown in the figure. Hold the dumbbell at shoulder level. This will be your initial position.
On the inhale slowly lower the dumbbells, straightening the arm until you feel tension in the muscles.
On the exhale, follow the bending of the arms at the biceps. Pause for a moment, straining the muscles. At the end of the movement the dumbbells should be at shoulder level. Remember to achieve the maximum contraction of the biceps, the little finger must be higher than the thumb at the peak of the movement.
Complete the required number of repetitions.
Change the hand and repeat.

Variations: for this exercise instead of dumbbells, you can use the cable the lower unit. In this case, you need to put a bench in front of the unit.

the Scott bench exercises for the arms exercises for the biceps exercises with dumbbells