Exercise Details
Body Part
Upper Arms
Equipment
Barbell
Target Muscle
Biceps
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How to Perform
1
Set up an incline bench at a 45-degree angle.
2
Lie face down on the bench with your chest and stomach resting against it.
3
Hold a barbell with an underhand grip, shoulder-width apart.
4
Extend your arms fully, allowing the barbell to hang down towards the floor.
5
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
6
Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
7
Hold the contracted position for a brief pause as you squeeze your biceps.
8
Inhale and slowly begin to lower the barbell back to the starting position.
9
Repeat for the desired number of repetitions.
Secondary Muscles
forearms
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