How to perform it

1. 1

   Adjust the bench to a 45-degree incline.

2. 2

   Lie face down on the bench with a dumbbell in each hand, palms facing each other.

3. 3

   Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.

4. 4

   Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

5. 5

   Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.

6. 6

   Hold the contracted position for a brief pause as you squeeze your biceps.

7. 7

   Inhale and slowly begin to lower the dumbbells back to the starting position.

8. 8

   Repeat for the desired number of repetitions.

Also available in 9 other languages.

Similar exercises

Biceps Narrow Pull-ups

upper armsbody weight

Biceps Pull-up

upper armsbody weight