Performed on an inclined bench to target the lower part of the bicep.
- +Targets lower biceps effectively
- +Reduces body momentum
- +Enhances range of motion
- –Risk of shoulder or elbow strain if done incorrectly
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set an incline bench to about 45–60 degrees
- Sit back, chest up, shoulder blades down and back
- Let arms hang straight, palms facing forward, wrists neutral
- Keep elbows pinned slightly behind your torso
- Curl the dumbbells up without swinging your shoulders
- Squeeze the biceps at the top; don’t let elbows drift forward
- Lower slowly to a full stretch at the bottom
- Exhale as you curl up, inhale as you lower