Body part
Biceps
Instructions
- Sit on an incline bench with a dumbbell in each hand, palms facing forward.
- Keep your back straight against the bench and let your arms hang down by your sides.
- Keeping your upper arms stationary, slowly curl the dumbbells up towards your shoulders.
- As you curl, rotate your palms to face your shoulders.
- Squeeze your biceps at the top of the curl and hold for a brief pause.
- Slowly lower the dumbbells back down to the starting position with control.
- Repeat for the desired number of repetitions.
Advice
- Focus on maintaining proper form and technique throughout the entire exercise.
- Start with a weight that allows you to perform the exercise with good form and gradually increase the resistance as you get stronger.
- Engage your biceps by fully contracting them at the top of each repetition and controlling the weight on the way down.
- Keep your back pressed firmly against the incline bench to ensure stability and prevent excessive strain on your lower back.
- Incorporate variations in grip style, such as using a supine (underhand) grip or a neutral grip, to stimulate different parts of your biceps.
- To challenge your biceps further, add a slight twist at the top of the movement, rotating your wrists inward as you curl the dumbbells up.
- Don’t rush the exercise; focus on a slow and controlled movement to maximize muscle activation and prevent momentum from taking over.
- Consider alternating between unilateral (one arm at a time) and bilateral (both arms together) biceps curls to add variety and target different muscle fibers.
- Incorporate other biceps exercises into your training routine to provide well-rounded development.
- Remember to breathe properly throughout the exercise, inhaling during the eccentric phase (lowering the weight) and exhaling during the concentric phase (curling the weight up).
