This bicep exercise uses an incline bench to change the angle of the movement for increased stimulation.
- +Targets biceps and brachialis muscles
- +Can adjust weight easily for varied resistance
- +Reduces cheating by stabilizing the upper body
- –Incorrect form can lead to arm strain
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set an incline bench to 30–45 degrees and sit back with feet planted
- Hold dumbbells at arm’s length, palms facing forward, wrists straight
- Pull shoulders down and back; keep elbows close and slightly behind your torso
- Brace your core and keep your head and back pressed to the bench
- Curl one dumbbell up without moving your upper arm; squeeze the biceps at the top
- Lower it slowly to a full stretch; don’t let the shoulder roll forward
- Alternate arms, keeping the non-working arm still—no swinging or twisting
- Exhale as you curl, inhale as you lower; choose a weight you can control