Body part
Biceps
Instructions
- Start by setting up an incline bench at a 45-degree angle.
- Grab a pair of dumbbells and lie face down on the bench, positioning your chest against it.
- Extend your arms fully towards the floor with palms facing inwards.
- Engage your core and keep your elbows close to your body throughout the exercise.
- Curl the dumbbells towards your shoulders while exhaling, making sure to keep your upper arms stationary.
- Squeeze your biceps at the top of the movement and hold for a brief pause.
- Slowly lower the dumbbells back to the starting position while inhaling.
- Repeat for the recommended number of repetitions.
- Remember to choose an appropriate weight that challenges your muscles but still allows you to maintain proper form.
Advice
- Focus on maintaining proper form throughout the exercise.
- Engage your core muscles to stabilize your body during the movement.
- Start with lighter weights and gradually increase the resistance to avoid injuries.
- Keep your elbows close to your body and avoid excessive swinging or momentum.
- Control the movement by slowly lowering the dumbbells back to the starting position.
- Breathe out as you curl the dumbbells up and breathe in as you lower them down.
- Prioritize quality over quantity – focus on a controlled and effective contraction.
- Ensure that your wrists are in line with your forearms to maintain proper alignment.
- Don’t rush through the exercise: perform each rep with intention and focus.
- Listen to your body: if you feel any pain or discomfort, stop and consult a professional.
