Profile: Isolation
exercise for the upper arm muscles
Suitability: Intermediate /
Advanced
Target Muscles:
Biceps
Equipment: Dumbell,
Mirror, Bench
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals.
Sit on the edge of the bench with your
feet facing forward and wider than shoulder width
Adjust a bench so it is leaning back at
a 45 degree angle Place your non working hand on your thigh. Keep a
dumbell close to the foot on your working side
Ensure that the entire length of the
back of your arm is in contact with your leg
Take the dumbell and keep your palm
facing in
Inhale, then exhale as you bring the
dumbells up to a 45 degree angle across your body until the palm of your hand is
in line with your chest on the non working side. The only part of
your arm that should move is your elbows
Lower the dumbell down and stop just
short of locking out your arm at the bottom to keep the tension on your biceps.
Keep the back of your upper arm in contact with your leg at all times. Inhale on
the downward movement
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