| Purpose: Isolate and develop the biceps. This is one of the most effective movements for developing the biceps when performed correctly.
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| Equipment variations: Flat bench or incline bench. |
| Starting position: Sit at the end of a flat bench, facing away from the bench. Allow your arms to hang straight down resting against the sides of your torso. Keep your arms at your sides throughout the exercise. Your wrists should be facing forward.
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| Performance: Bending at your elbows, use your forearms to bring the dumbbells up toward your shoulders in a semicircular arc. Keep your torso still. Do not rock or sway in order to lift the weight. Focus on contracting the biceps at the top of the movement. Slowly lower the dumbbells back to the starting position. Repeat for desired number of reps. |
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