Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Biceps
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How to Perform
1
Adjust the bench to a 45-degree incline.
2
Lie face down on the bench with your chest and stomach resting against it.
3
Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
4
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
5
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
6
Hold the contracted position for a brief pause as you squeeze your biceps.
7
Inhale and slowly begin to lower the dumbbells back to the starting position.
8
Repeat for the desired number of repetitions.
Secondary Muscles
forearms
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