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Exercise overview
Training details
Biceps
Equipment
Dumbbell
Sets × reps
3 × 15
Rest
1 min
How to perform it
Step-by-step instructions
- 01Position one upper arm securely against the rounded GHD pad and hold a dumbbell with the palm facing upward.
- 02Set the shoulder down and keep the armpit and upper arm in firm contact with the pad.
- 03Lower the dumbbell until the elbow is nearly straight without letting the shoulder roll forward.
- 04Curl the dumbbell toward the shoulder by bending only the elbow and pause briefly at the top.
- 05Lower slowly to the stretched position, complete the set, and then switch arms.
Use this exercise in a plan