This exercise isolates one bicep at a time for a more focused workout.
- +Isolates biceps effectively
- +Helps balance strength between arms
- +Reduces the tendency to cheat with body sway
- –Requires an incline bench and dumbbell
- –Can strain wrists if done improperly
- –May put pressure on the back if done incorrectly
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a bench to a low-to-moderate incline (30–60 degrees)
- Sit back with your head, shoulders, and back against the bench
- Hold one dumbbell at your side, arm hanging straight, palm facing in
- Keep shoulder down and back, elbow pinned near your side
- Curl the dumbbell up while rotating your palm to face you at the top
- Squeeze the biceps, then lower slowly until you feel a stretch
- Keep wrist straight, don’t swing or let the shoulder roll forward
- Exhale as you curl up, inhale as you lower; repeat, then switch arms