Chest-Supported Incline Dumbbell Biceps Curl

How to perform it

Step-by-step instructions

1. 01Set an incline bench and lie chest down with a dumbbell in each hand hanging beneath your shoulders.
2. 02Keep your chest against the pad, shoulders quiet, and palms facing forward or rotating upward.
3. 03Curl the dumbbells toward your shoulders without moving your upper arms forward.
4. 04Pause briefly at the top while keeping your wrists straight and elbows beneath the shoulders.
5. 05Lower slowly to full elbow extension without lifting your chest from the bench.