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Exercise overview
Training details
BicepsForearms
Equipment
Dumbbell
Sets × reps
3 × 15
Rest
1 min
How to perform it
Step-by-step instructions
- 01Lie chest down on an incline bench with a dumbbell in each hand and your arms hanging vertically.
- 02Turn your palms forward, keep your shoulders still, and begin with your elbows almost straight.
- 03Curl both dumbbells toward your shoulders while your upper arms remain vertical.
- 04Squeeze your biceps without lifting your chest or moving your elbows forward.
- 05Lower both dumbbells slowly to the full hanging position.
Use this exercise in a plan