Body part
Biceps
Instructions
- Start by lying on an incline bench with a dumbbell in each hand, palms facing inward towards your body.
- Keep your upper arms stationary, exhale, and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position, following the same path.
- Repeat for the recommended number of repetitions.
Advice
- Focus on maintaining proper form throughout the exercise to target the inner biceps effectively.
- Start with a weight that allows you to perform the exercise with good technique, gradually increasing as you get stronger.
- Engage your core and keep your back flat against the bench to avoid excessive strain on your lower back.
- Control the movement by slowly lowering the weights during the eccentric phase and squeezing the biceps at the top.
- Ensure a full range of motion by lowering the dumbbells until your arms are fully extended, and then flexing the biceps as much as possible at the top.
- Warm up your muscles with dynamic stretches or light cardio before starting the exercise.
- Incorporate variations into your routine, such as alternating arms or using a hammer grip, to target different areas of the biceps.
- Pair this exercise with compound movements like rows or pull-ups to work multiple muscle groups and maximize your workout.
- Pay attention to your breathing, exhaling during the concentric phase (curling) and inhaling during the eccentric phase (lowering).
- Allow for adequate rest and recovery between workouts to allow your muscles to repair and grow stronger.
