Instructions:
- 1Lie face down on an incline bench and hold a dumbbell in each hand, arms fully extended, and palms facing your torso.
- 2Keep your upper arms stationary, curl the weights while contracting the biceps as you breathe out, focusing only on the forearms.
- 3Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4Hold the contracted position for a moment as you squeeze the biceps.
- 5Slowly bring the dumbbells back to the original position as you breathe in.
Tips:
- Avoid using your arm or shoulder muscles to lift the weight; your forearms should do the work.
- Squeeze at the top of the movement for a peak contraction.
- Try to keep the elbows close to your body during the movement to keep the focus on your biceps and brachialis.
- Consider using a lighter weight if you can't control the movement through the entire range of motion.