Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Sit on an incline bench. Grasp a dumbbell in each hand, with the palms of the hands facing inward (hammer grip), 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. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the elbows 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. Repeat for the recommended number of repetitions.
Step 2
While holding the upper arm stationary, curl the right dumbbell forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the elbows 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 arm stationary, curl the left dumbbell forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the elbows 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.