Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Grab a dumbbell in each hand. Sit on the incline bench with your feet flat on the floor, your back against the back of the bench, and with the palms of the hands facing inward, and let them hang at your side. Your elbows should be close to your body. This is your starting position. While holding the upper arms stationary, curl the right dumbbell forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palm of your hand is facing forward. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the right dumbbell back to the starting position. Inhale during this movement. While holding the upper arms stationary, curl the left dumbbell forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palm of your hand is facing forward. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the left dumbbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 2
While holding the upper arms stationary, curl the right dumbbell forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palm of your hand is facing forward. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 4
While holding the upper arms stationary, curl the left dumbbell forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palm of your hand is facing forward. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.